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 Power Snatch EMOTM for 12 Minutes 1-4 Min 3 Reps 5-8 Min 2 Reps 9-12 Min 1 Rep Metcon (AMRAP …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds 45#/35#: 5 Strict Press 5 Front Squat 5 Push Press 5 SDHP Strict Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 20 Calorie Row 20 Wall Balls #20/#14 20 Box Jumps 24”/20” 20 SDHP #75/#55 20 Push …

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 High Hang Clean (3 x 3) Hang Clean (3 x 3) Metcon (AMRAP – Reps) 14 Minute AMRAP of: 20 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Overhead Walking Lunge 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (Time) 100 Calorie Row 75 Thrusters #75/#55 50 Burpees 50 Pull Ups 75 Wall Balls #20/#14 100 Calorie Row …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Bear Complex #45/#35 A1: Strict Chin Up (5 x 8) A2: Strict Ring Dips (5 x 8) Metcon (AMRAP – Reps) “The Bear Chief” 3 Minute AMRAP of: Bear Complex #135/#95 (Power Clean, Front Squat, Push Press, Back Squat, Push Press) …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Bench Press 3 Height Board Press 3RM at each Height (8 sets to get to reach your max) DB Close Chest Press 4 x 6 Weighted Dips 4 x 8 Weighted Pull Ups 4 x 8 JM Press 4 x 8

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 Metcon (Time) With a partner complete the following: 50 Wall Balls #20/#14 40 Calorie Row 30 T2B 20 Pull …

CrossFit YKV – CrossFit Strongman 12 minutes to find your max back squat (1 x 1) Metcon (AMRAP – Reps) KB Swing Ladder #2/#1.5 2,4,6,8………. Metcon (AMRAP – Reps) 12 Minute AMRAP of: Back Squat Ladder #185/#125 2,4,6,8….. 2 Lengths of Yoke Carry after every round

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 10 Shoulder Dislocators 10 Behind the Neck Press 10 Strict Press Power Cleans + Push Jerk (cycling) (5 x 4) …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 10 Scapula Pull Ups 10 Burpees 10 Thrusters #45/#35 3 Rounds A1: Bench Press (5 x 4) A2: Pendlay Row (5 x 8) Metcon (Time) “Freestyle Fran” 45 Thrusters #95/#65 45 Pull Ups Finisher 50 Ring Dips 200 m Row Every Time You Drop Off …