CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Dynamic Effort Squat/Deadlift/Bench Press Band Squats 10 x 2 50% Max (45 Seconds Rest Between Sets) Plyometric Push Ups 10 x 3 50% Max (45 Seconds Rest Between Sets) Ball Hamstring Curls 4 x 12 Pull Throughs 4 x 12 Weighted Sit Ups 4 x 25

CrossFit YKV – Comp Class Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 50 HSPU’s Metcon (Time) For time: Relay as pairs 21-15-9 reps of: Synchronized burpees Synchronized overhead squats (95 / 65 lb.) Synchronized chest-to-bar pull-ups Metcon (AMRAP – Reps) 3 Minutes Max Reps Axel Bar G2O …

CrossFit YKV – CrossFit Warm-up (No Measure) Bowling For Burpees 5 Rounds Metcon (Time) With a partner complete the following: 1000m Row 50 Leap Frog Burpees 75 Wall Ball Overs #20/#14 100 Medicine Ball Sit Ups #20/#14 75 Thrusters #95/#65 50 Get Up Stand Up 1000m Row 5 Burpees if the ball or bar touches …

CrossFit YKV – CrossFit Strongman 15 Minutes to Find Your Max Axel Bar G20 Farmer’s Carry (400m) Metcon (Time) 5 KB Swings EMOTM 10 Minutes #70/#55Do not release your hands from the KB for the entire 10 minutes Metcon (AMRAP – Reps) 3 Minutes Sled Push #70/#50

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Walking Knee Hug 1 Length Lateral Squat 1 Length Samson Stretch 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (AMRAP – Reps) 7 Minute AMRAP of: Squat Clean #135/#65 Ring Dips 21-15-9 Rest 2 min 7 Minute AMRAP …

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 Bench Press (10-8-6-4-2) Pendlay Row (5 x 8) Metcon (Time) 21-15-9 KB Swing #2/#1.5 Box …

CrossFit YKV – CrossFit Team Series Metcon (Time) Event 1 Rx’d Workout For time: Relay as MF pairs 21-15-9 reps of: Synchronized burpees Synchronized overhead squats (95 / 65 lb.) Synchronized chest-to-bar pull-ups Order: MF-MF Time cap: 25 minutes Scaled Workout For time: Relay as MF pairs 21-15-9 reps of: Synchronized burpees Synchronized overhead squats …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Walking Lunge 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers A1: Push Ups (3 x Max Reps) A2: 400m Run (Time) Max Effort 400m Run3 Rounds CrossFit Games Open 15.1 (AMRAP …

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 Front squat (5 x 3 ) Metcon (Time) “Welcome Back From The Summer” Thrusters #95/#65 Pull Ups 21-18-15-12-9-6-3 Finisher 50 Ring Dips

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) Deadlift (5 x 3) Metcon (AMRAP – Reps) Complete “Death by” the following on a one minute interval clock: First Minute – 1 S2O #115/#75 Second Minute – …