CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Squat and Deadlift Squats 3RM (8 sets to get to reach your max) Good Morning Starts 4 x 6 Barbell Lunges 4 x 8 Glute Ham Raise 4 x 8 Strict K2E 4 x 15

CrossFit YKV – CrossFit Warm-up (No Measure) Team Rowing/Burpee Relay! Metcon (AMRAP – Reps) In Teams of 4 complete a 25 AMRAP of: Person 1 – 400m Run Person 2 – Wall Balls #20/#14 Person 3 – Burpees Person 4 – KB Bottoms Up Lunges #1.5/#1 Rotate Every time a team member completes the run …

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

CrossFit YKV – CrossFit Strongman Bench Press (1 X 1) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Sandbag Cleans #50/#30 10 Sandbag Power Snatches #50/#30 Farmer’s Carry (1 X 1)

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Romanian Deadlift 5 Push Press 5 Goodmorning 5 Front Squat 12 Minutes to find your 1RM Deadlift (1 x 1) 3 Minutes Rest Metcon (AMRAP – Reps) 9 Minute AMRAP of: SDHP #95/#65 Box Jumps 30″/24″ 21-15-9 2 Minutes Rest 7 Minute …

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) 2 Rounds Push Press (5 x 3) KB Windmill (3 x 5) Metcon (AMRAP – Reps) AMRAP 14 minute of: 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 Snatch Balance (3 x 5) High-Hang Snatch (5 x 3) Metcon (Weight) Accumulate as Much Weight Lifted as Possible in …

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) “The Calculator” 75 Seconds at Each Station: 1. Assault Bike (Cal) 2. GHD Sit Ups 3. …

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 Back Squat (5 x 8) Week 1 of a 5 Week Squat Cycle Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 7 Back Squats #185/#125 9 Box Jumps 24″/20″ …

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 1 Clean and Jerk EMOTM for 10 Minutes (10 x 1) Metcon (Time) 150 Du’s 30 Push Press #95/#65 30 …