CrossFit YKV – CrossFit Warm-up (No Measure) Team Relay!!! Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 50 Wall Balls #20/#14 50 Tandem Deadlift MM#315 FF#225 MF #275 50 HR Push Ups2 Minutes Rest Both Partners Work at the Same Time Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 5 Clean …

CrossFit YKV – CrossFit Strongman Find Your Max Log Bar G2O in 10 Minutes (1 x 1) Find Your Max Sled Push in 10 Minutes (1 x 1) Find Your Max DB Power Snatch in 10 Minutes (1 x 1) Metcon (AMRAP – Reps) “Tabata” Atlas Stone Power Clean/Tire Flips Finisher

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 length inch worm squat 1 length zombie walks 1 length bear crawl 1 length burpee broad jump 1 length crab walk Metcon (Time) For time: Thrusters #75/#55 Row (Cal) Burpees 21-18-15-12-9-6-3 102 feet of walking lunges after every round

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 2 Rounds #PVC 10 Shoulder Dislocators 10 Overhead Split Squat 10 Split Squat Strict Press 10 Split Jerk Overhead Mobility Jerk Balance (3 x 5) Split Jerk (5 x 3) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# …

CrossFit YKV – CrossFit Team Series Metcon (Time) Event 5 Rx’d Workout For time: 200 wall-ball shots* 150 partner deadlifts 200 handstand push-ups* *MF pair must hold static deadlift at 340 lb. M – 20-lb. ball to 10-ft. target F – 14-lb. ball to 9-ft. target The 45-lb. barbell must be loaded with 135 lb. …

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 TNG EMOTM 10 Minutes (10 x 3) Overhead Squat (3 x 10) Metcon (Time) “Annie are you ok?” …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 5 Scapular Pull Ups 5 Pull Up Negatives 10 Push Ups 15 Air Squats 3 Rounds Metcon (Time) “Blue Jays Wild Card Metcon!!!” For Time: G2O 155#/105# 1-10 One round of Cindy after every round (5 Pull ups, 10 Push ups, 15 Air Squats) Finisher …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Back Squats 5 Goodmornings 5 Romanian Deadlifts Hip Mobility Back Squat (5 X 4) Metcon (Time) “Donny” Deadlift #225/#155 Burpees 21-15-9-9-15-21

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 2 ) Clean (3 x 1) Metcon (AMRAP – Reps) …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Bench Press Bench Press Starts 3RM at each Height (8 sets to get to reach your max) DB Close Chest Press 4 x 6 Weighted Dips 4 x 8 Db Ball Row 4 x 8 JM Press 4 x 8