CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 2 Rounds #45/#35 5 Front Squat 5 Push Press 5 Push Jerk 5 Split Squat 5 Split Jerk 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 Metcon (AMRAP – Reps) “Fight Gone Bad” 3 Rounds For Reps: 1 min Calorie …

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 Walking Lunge Metcon (Time) 100 Jump Squats 75 Thrusters #75/#55 50 Burpees 100 Sit Ups 50 Burpees …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 8 Single Arm KB Strict Press (Each Side) 8 Single Arm KB Push Press (Each Side) 8 Single Arm KB Front Squat (Each Side) 2 Rounds Strict Press (5 x 4 ) Metcon (Time) 12 T2B 24 KB Swings #1.5/#1 48 Du’s 5 Rounds Finisher …

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 Crab Walk 1 Length Zombie Walks 1 Length Burpee Broad Jump 1 Length Caterpillar Back Squat (5 x 3) Metcon (Time) Back Squat #165/#115 Calorie Row 21-15-9-9-15-21 Skill Pick a …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 15 Air Squats 10 Side Lunges 1 Inch Worm 5-1 Push Ups 2 Rounds Deadlift (5 x 4) Metcon (AMRAP – Rounds and Reps) “McGhee” 30 Minute AMRAP of: 5 Deadlifts #275/#195 13 Push-ups 9 Box jumps, 24″/20″

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Bench Press Barbell Floor Press 3RM at each Height (8 sets to get to reach your max) Db Chest Press 4 x 6 Weighted Dips 4 x 8 Db Row 4 x 8 Skull Crusher 4 x 8

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 Power Clean (5 x 3) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Finisher 50 V-Ups

CrossFit YKV – CrossFit Strongman Log Bar G2O (5-4-3-2-1) 15 Minutes to Find Your MAX Yoke Carry Metcon (Time) 30 Axel Bar G2O #95/#65 30 Sandbag Zurcher Squats #50/#30 30 Axel Bar Power Snatch #95/#65 30 Sandbag Lunges #50/#30

CrossFit YKV – CrossFit Don’t Forget The 12 Bars of the Holidays Tonight! We will be meeting at CrossFit YKV at 7pm Don’t forget your Ugly Christmas Sweater and to donate to our CP24’s CHUM City Toy Drive. See you all tonight!!! Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Leg Swings Each …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up SNATCH BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops 1 Snatch + 1 Hang Snatch + 1 Overhead Squat (1 + 1 + 1 x 5) Metcon (AMRAP – …