CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Leg Swings Each Direction 20 Arm Circles Each Direction Junk Yard Dog Warm Up With a partner x10 Metcon (AMRAP – Rounds and Reps) Teams of 3 complete AMRAP 25 Minute of the following triplet: 10 Thrusters #95/#65 20 Burpess 30 …

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CrossFit YKV – CrossFit Gymnastics CrossFit Gymnastics Warm Up Deep Stretch Circuit EMOTM Handstand Progressions Core Routine

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CrossFit YKV – CrossFit Strongman 10 Minutes to Find Max Zercher Yoke Carry Metcon (AMRAP – Reps) 5 Minute AMRAP of: Axel Bar G2O #135/#952 Minutes Rest Metcon (AMRAP – Reps) 5 Minute AMRAP of: Atlas Stone Power Clean to 48″ platform #130/#952 Minute Rest Metcon (AMRAP – Reps) 5 Minute AMRAP of: Zercher Squat …

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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 A1: Strict Press (5-4-3-2-1) A2: Strict Chin Up (5 x 8) Metcon (AMRAP – Rounds and Reps) “Jack” 20 Minute AMRAP of: 10 Push Press #115/#75 10 KB Swings #1.5/#1 10 …

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CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 5 Single Arm KB Cleans 5 Single Arm KB Thrusters 10 Knees Up 3 Rounds Front Rack Mobility 3 Front Squat EMOTM 10 Minutes (10 x 3) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 25 T2B 50 Du’s 15 Squat Cleans …

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CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 7 Bear Complex 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 (5 x 6) Metcon (Time) 20 Side Step Up Over 24″ 30 Push Press #95/#65 20 Side Step Up Over 24″ 30 Push Jerk #115/#75 20 …

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CrossFit YKV – CrossFit Warm-up (No Measure) Bowling For Burpees!!! 5 Rounds A1: Bench Press (5-4-3-2-1) A2: Gladiator Row (5 x 8) Metcon (Time) 400m Run 21 Burpees 400m Run 18 Deadlift #225/#185 400m Run 15 C2B 400m Run 12 Power Clean #135/#95 400m Run 9 HSPU 400m Run 6 Bar Muscle Ups 400m Run …

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CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Air Squats 10 Thrusters #45/#35 1 Inch Worm – 3-1 Push ups 3 Rounds Hip Mobility Back Squat (5 x 6) Week 2 of The 5 Week Squat Cycle Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Finisher Rockers …

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CrossFit YKV – CrossFit Warm-up (No Measure) Kb Turkish Get Up 3 x 5 A1: Db Walking Lunges (5 x 8) A2: Db Power Snatch (5 x 4) Metcon (Time) 250m Row 10 Snatch #75/#55 10 Rounds

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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 Balance (3 x 5) Power Snatch TNG EMOTM 10 Minutes (10 x 3) Overhead Squat (5 x 3) …

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