CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Bear Complex #45/#35 (Power Clean, Front Squat, Push Press, Back Squat, Push Press) Metcon (Time) With a Partner Complete: 100 Deadlifts #155/#105 80 Front Squats #135/#95 60 Power Cleans #115/#75 40 Push Press #95/#65 20 Thrusters #75/#55 One partner works at …

CrossFit YKV – CrossFit Strongman Metcon (No Measure) EMOTM for 30 Minutes: 1st Minute – 3 Laps KB Farmers Carry #140/#110 2nd Minute – 10 Burpees 3rd Minute – 3 Laps Sled Push #70/#50 4th Minute – 10 Box Jumps 24″/20″ 5th Minute – 3 Log Bar Power Cleans #130/#90 Continue through the 5 exercise …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 5 KB Single Arm Strict Press 5 KB Single Arm Front Rack Lunge 5 KB Single Arm OH Lunge 2 Rounds Overhead Lunge (3 x 4) each leg Front Rack Lunge (3 x 4) each leg Metcon (Time) 1000m Run 50 Wall Balls #20/#14 40 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Romanian Deadlifts 5 Front Squats 5 Goodmornings 5 Back Squats Deadlift (5 x 3) Metcon (Time) “Christine” 3 Rounds 500m Row 12 Deadlift (BW) 21 Box Jump 24#/20# Finisher 50 V-Ups or 30 Strict T2B

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 15 Air Squats 10 Side Lunges 1 Inch Worm 5-1 Push Ups 2 Rounds A1: Bench Press (5 x 10) A2: KB Bent Over Row (5 x 10) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Turkish Get Up 4 x 5 Back Squat (2 EMOTM 10 Minutes) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 15 Burpees 10 Plate Burpees #45 #35 5 Burpee Box Jump 24” / 20” Finisher Db Bicep Curls x 15 Db Skull Crushers …

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 (AMRAP – Rounds and Reps) The Chief 3 …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Dynamic Effort Squat/Deadlift Speed Squat 10 x 2 50% Max (45 Seconds Rest Between Sets) Explosive Hang Deadlift 4 x 8 Box Jump 4 x 6 Pull Through 4 x 12 Knee Raises 4 x 15

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 the details of the warm-up 2 Squat Clean + 1 Split Jerk (5 x 2 + 1) Push Jerk …

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 Jerk (5 x 3) 500m Row (Time) Max Effort 500m Row Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Finisher 3 x Max Wall Facing HS Hold