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) Cardiovascular Warm Up Dynamic Warm Up 1 Length Inch Worm and Squat 1 Length Spider Crawl 1 Length Butt Kickers 1 Length Zombie Walks 1 Length Burpee Broad Jump 1 Length Walking Lunge Metcon (AMRAP – Reps) With a partner accumulate as many reps as possible at each …

CrossFit YKV – CrossFit Strongman Log Bar G2O (5-4-3-2-1) 15 Minutes to Find Your MAX Yoke Carry (1 x 1 Length) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Sandbag Squat Cleans #50/#30 10 Atlas Stone Thrusters #40/#30 10 Deadlift #225/#155 3 Burpees EMOTM

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

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 (5 x 3) Metcon (AMRAP – Reps) 4 Minute AMRAP of 7 Squat Cleans 135#/95# 14 Burpees 21 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Leg Swings Each Direction 20 Arm Circles Each Direction 1 Length Inch Worm Squat Junk Yard Dog Warm Up With a partner x10 Overhead Mobility A1: Db Thruster (5 x 5) A2: Db Squat Cleans (5 x 5 ) Metcon (AMRAP …

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 (5 x 3) Overhead Squat (3 x 3) Nancy (Time) 5 Rounds for time of: 400m Run 15 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Turkish Get Up 4 x 5 Strict Press (10 – 8 – 6 – 4 – 2) Metcon (Time) Du’s 84 – 60 – 36 Wall Balls #20/#14 42 – 30 – 18 Power Cleans #135/#95 21 – 15 – 9

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Front Squat 5 Split Squat Strict Press 5 Overhead Lunge Front Rack Mobility Overhead Lunge (3 x 4) Front Rack Lunge (3 x 4) Metcon (Time) 21 Overhead Step Ups 24”/20” #25/#15 21 Pull Ups 400 m Run 15 …

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 5 Push Jerk EMOTM for 10 Minutes (10 x 5) Metcon (Time) 8 Squat Cleans #115/#75 6 Thrusters #115/#75 4 S2O #115/#75 8 Rounds Finisher “9/11” 11 Push Ups 9 Rounds