CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Bench Press Bench Press 3RM (8 sets to reach your max) Floor Press 4 x 6 Close Grip Seated Shoulder Press 4 x 8 Dumbbell Row 4 x 8 French Press 4 x 8

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 (AMRAP – Reps) 8 Minute AMRAP: Pull Ups Thrusters #95/#65 21-15-9 2 Minutes Rest 8 Minute AMRAP: 10 Push …

CrossFit YKV – CrossFit Strongman 15 Minutes to Find Your MAX Yoke Carry (1 x 1) Metcon (Time) Max Flexed Arm Hang3 Rounds Metcon (Time) Box Jump 30″/24″ Deadlift #315/#225 21-15 -9

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 Squat Clean (EMOTM for 9 Minutes) 1-3 Min 3 High Hang Clean 4-6 Min 2 Hang Clean 7-9 Min 1 …

CrossFit YKV – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips A1: Strict Chin Up (5 x 8) A2: Strict Ring Dips (5 x 8) Metcon (AMRAP – Reps) 15 Minute AMRAP of: 2 Wall Balls #20/#14 2 Cal …

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 Snatch (9 Minutes EMOTM) 3 reps 1-3 minutes high hang snatch 2 reps 4-6 minutes hang snatch 1 rep 7-9 …

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) “Nutts” 10 HSPU’s 15 Deadlift #250/#185 25 Box Jumps #30/#24 …

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 Hip Mobility Back Squat (12 Minutes to Find Your 1RM) Metcon (Time) Thrusters #95/#65 27 – 21 – 15 – 9 Rope Climb 4 – 3 – 2 – 1

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 Snatch Balance (3 x 5) Overhead Squat (5 x 3) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 30 …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Squat and Deadlift Squat Starts 3RM (8 sets to get to reach your max) Good Morning 4 x 6 Barbell Glute Raise 4 x 8 Walking Lunges 4 x 8 Leg Raise Complex 4 x 10/10/10