CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up CLEAN BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Clean 4. Clean Lands at 2″, 4″, 6″ 5. Clean Drops 1 High Pull + 1 Power Clean + 1 Hang Clean x 5 Metcon (AMRAP – Reps) 3 Minute Rounds …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 7 Bear Complex Thruster (5 EMOTM for 10 Minutes) Metcon (AMRAP – Reps) 14 Minute AMRAP of: Thrusters #95/#65 C2B 3-6-9-12-15………… 30 Du’s between each round Finisher 30 Pistols

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Bench Press (5-4-3-2-1) A2: Bent Over Row (5 x 8) Metcon (Time) 600m Row 40 D-Ball Power Cleans #40/#30 20 Wall Balls #20/#14 3 Rounds 20 Minute Cap

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Front squat (5 x 3) Metcon (AMRAP – Reps) 10 Minute AMRAP of: Front Squat #165#115 2,4,6,8,10…… 2 Rope Climb 15′ 2 Minutes Rest 10 Minute AMRAP of: Push Press #135/#95 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Inch Worm and Squat 1 Length Spider Crawl 1 Length Butt Kickers 1 Length Zombie Walks 1 Length Burpee Broad Jump 1 Length Samson Stretch Deadlift (5 x 3) Metcon (Time) Deadlift #275/#195 Box Jump 30″/24″ 21-15-915 Minute Cap Finisher …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Behind The Neck Press 5 Overhead Squat 5 Snatch Balance 5 Sotts Press Snatch Balance (3 x 5) Overhead Squat (5 x 5) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 Overhead Squats #95/#65 25 DU’s Finisher 10 …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Squat and Deadlift Squat Starts 3RM (8 sets to get to reach your max) Good Morning 4 x 6 Glute Ham Curls 4 x 8 Walking Lunges 4 x 8 Leg Raise Complex 4 x 10/10/10

CrossFit YKV – Comp Class Warm-up (No Measure) Cardiovascular Warm Up CLEAN and SNATCH BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Clean and Snatch 4. Clean and Snatch Lands at 2″, 4″, 6″ 5. Clean and Snatch Drops Snatch 1 Snatch EMOTM starting at #95/#65 and increasing by #5/#5 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Samson Stretch 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (AMRAP – Reps) Complete the following with a partner: 9 Minute AMRAP of: 100 Front Squats #135/#95 Max Burpees 1 …

CrossFit YKV – CrossFit Strongman Farmers Carry (1 x 1) Overhead Yoke Carry (50′ x 3) Metcon (Weight) Death by Sled Push