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 Rack Mobility Front squat (5 x 3) Metcon (Time) For Time: 12 HSPU’s 15 Back Squat #225/#155 20 Burpees 9 HSPU’s 18 Back Squat #185/#125 20 Burpees 6 HSPU’s 21 …

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 5 Push Jerk EMOTM for 10 Minutes (10 x 5) Metcon (AMRAP – Reps) “Tabata This!” Tabata Row Rest 1 minute …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Bench Press Floor Press 3RM (8 sets to reach your max) Band Bench Press 4 x 6 Close Grip Bench Press 4 x 8 Dumbbell Row 4 x 8 Spider Push Up 4 x 12

CrossFit YKV – Comp Class 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 Power Clean (3 x 3) Hang Power Clean (3 x 2) Power Clean (3 x 1) Front …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Perform 5 reps of each movement from the Metcon. Metcon (Time) With a Partner Complete For Time: “Karen” 150 Wall Balls #20/#14 “Elizabeth” Squat Clean #135/#95 Ring Dips 21-15-9 “Fran” Thrusters #95/#65 Pull Ups 21-15-9 “Annie” Du’s Sit Ups 50-40-30-20-10 One partner works at a …

CrossFit YKV – CrossFit Strongman Axel Bar G2O (5-4-3-2-1) Farmers Carry (1 x 1) Sled Push (1 x 1) Metcon (Time) “Tabata” Atlas Stone Power Cleans #95/#50 Tire Flips Sandbag Cleans #50/#30

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 Clean (5 x 3) Metcon (Time) Burpee Box Jump 24”/20” Burpee Pull Up Burpee Tuck Jump 21-15-9 Finisher 15 Wall …

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 Push Press (5 x 5) Metcon (AMRAP – Reps) 4 Minute AMRAP of: 15 Wall Balls #20/#14 30 Medicine …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #PVC 5 Shoulder Dislocators 5 Behind The Neck Press 5 Sotts Press 5 Snatch Balance 5 Overhead Squat Snatch Balance (4 x 4) Overhead Squat (4 x 4) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Deadlifts 10 Squat Cleans 15 Push Ups 20 Air Squats Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Finisher A1) 10 Ring Dips A2) 10 Toes 2 Rings 5 Rounds