CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort Squat and Deadlift Squat Starts 3RM (8 sets to get to reach your max) Good Morning 4 x 6 Barbell Glute Raise 4 x 8 Walking Lunges 4 x 8 Leg Raise Complex 4 x 10/10/10

CrossFit YKV – CrossFit Strongman 10 Minutes to Find Your Max Back Squat Metcon (AMRAP – Reps) Death by Sled Push #70/#50 Death by Farmers Carry #100/#60 Death by Atlas Stone Power Clean #95/#50 Death by Back Squats #135/#95 Death by Fat Bar Deadlifts #135/#95 10 Burpees EMOTM that you dont complete your round. Continue …

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 Metcon (Time) With a partner complete 2 Rounds of the following: 400m Run 25 Wall Balls #20/#14 25 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds Metcon (Time) For time: Row 1000m – 100m 1 Minute Rest Between Rounds Finisher 50 V-Ups

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, Hang Clean, Clean (5 x 1) Metcon (AMRAP – Reps) 12 Minute AMRAP of: 3 HSPU’s 3 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 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 (5-4-3-2-1) Metcon (Time) 400 M Run 21 KB Pwr Snatch #1.5/#1 21 Box Jump 24”/20” 400 M Run …

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 Back Squat (5 x 10) Metcon (Time) “Kalsu” 100 Thrusters #135/#95 5 Burpees EMOTM

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 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (5 x 1) KB Windmill (3 …

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 A1: Strict C2B (5 x 8) A2: Strict Ring Dips (5 x 8) Metcon (Time) 400m Run 15 Thrusters #95/#65 …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Dynamic Effort Squat/Deadlift Jump Squats 10 x 2 50% Max (45 Seconds Rest Between Sets) Band Bench Press 10 x 3 50% Max (45 Seconds Rest Between Sets) Plyometric Hamstring Curl 4 x 12 Barbell Glute Raise 4 x 12 GHD Sit Ups 4 x 25