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 4) Metcon (Time) “Hammer” 5 Power Cleans #135/#95 10 Front Squats #135/#95 5 Jerks #135/#95 20 Pull Ups 5 Rounds 90 Seconds Rest Between Rounds

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 12 Minutes to find your max Power Clean (1 x 1 ) Metcon (Time) “White” 5 Rounds for time of: …

CrossFit YKV – CrossFit Cheer On Your Fellow Athletes!!! Saturday October 29th come cheer on your fellow YKV athletes as they take on CrossFit Reebok Liberty Village in the Halloween Competition! Please note that Foundations and Strongman classes are all cancelled on this day. Gymnastics will remain on the schedule at it’s usual time. Our …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Bear Complex #45/#35 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 (3 + 2 + 1 x 5) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 15 Box Jumps 24”/20” 12 Front Rack Lunges …

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 Metcon (Time) “The Seven” 7 HSPU’s 7 Thrusters #135/#95 7 K2E 7 …

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 + Hang Snatch + OH Squat EMOTM 10 Minutes (10 x 1) Metcon (Time) 500m Row 21 KB …

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 Strict Press (5-5-3-3-1-1) Metcon (AMRAP – Reps) 8 Minute AMRAP of: Odd Min – 6 Power Cleans #135/#95 Even Min …

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 5) Week 1 of The 5 Week Front Squat Strength Cycle Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP of: 5 Front Squats …

CrossFit YKV – Comp Class 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 Snatch (5 x 1+1+1) 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 5 Close Grip …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Bench Press (5 x 8) A2: Bent Over Row (5 x 8) Metcon (Time) “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all reps of each exercise before moving to the next.