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 Push Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 15 Box Jumps 24”/20” 12 Push Press #115/#75 9 Pull Ups

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 1 Length Inch Worm 1 Length Crab Walk 1 Length Bear Crawl 1 Length Zombie Walk 1 Length Catapillar A1: Bench Press (5 x 2) A2: KB Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 1 Min Max Wall Balls #30/#20 1 Min …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Walking Knee Hug 1 Length Lateral Squat 1 Length Samson Stretch 1 Length Burpee Broad Jump 1 Length Butt Kickers Front Squat (5 x 5) Metcon (Time) Front Squat #115/#75 Bar Over Burpees 21-18-15-12-9-6-3 Finisher 50 V-Ups

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) 8 Single Arm KB Deadlift (Each Side) 2 Rounds Deadlift (5 x 5) Today is the start of a 5 Week …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort/Dynamic Squat and Deadlift 3 Second Pause Back Squat 3RM (8 sets to get to reach your max) Romanian Deadlifts 4 x 6 Glute Ham Raise 4 x 8 Weighted Sit Ups 4 x 12 Tabata Jump Squats 20sec/10sec x 8

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Split Jerk (12 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP of: 5 S2O #135/#95 10 Front Squat #135/#95 15 Sit Ups 20 Du’s

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up “Roxanne” Warm Up Metcon (AMRAP – Reps) 9 Minute AMRAP of: Partner 1 15 Wall Balls #20/#14 10 Burpees Partner 2 Wall Sit 2 Minute Rest 9 Minute AMRAP of: Partner 1 15 Thruster #95/#65 10 Pull Ups Partner 2 Static Hang 2 Minute Rest …

CrossFit YKV – Comp Class Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Push Press (5-4-3-2-1) 10min E2MOTM 1 Clean Pull + 1 Squat Clean + 1 Front Squat Yoke OH Squat (3 x Max) Handstand Push-ups Metcon (Time) 50 HSPU’s Metcon (Time) …

CrossFit YKV – CrossFit Strongman Log Bar G2O (5-4-3-2-1) Yoke OH Squat (3 x Max) 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 Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Back Squat (5 x 5) Metcon (Time) 40 Back Squat #135/#95 30 Ball Slams #40/#30 20 Clean and Jerk #135/#95 40 Front Squat #95/#65 30 Ball Slams #40/#30 20 Clean and …