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

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) “Tandem Grace” 30 G20 #165/#115 Both partners holding the bar Metcon (Time) A1) 75 Thruster 95#/65# …

CrossFit YKV – CrossFit Strongman Strongman Accumulate 10 000 lbs Yoke Carry Db G20 5-4-3-2-1 12 Minute AMRAP of: 2 Farmers Carry #270/#185 (one Olympic bar in each hand) Minute 3:00, 6:00, 9:00 deadlift #225/#150 for one minute Record Total Deadlifts

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Samson Stretch 15 Air Squats 15 Side Lunges 1 Inch Worm 1-5 Push Ups Mobility – Pigeon Stretch Front squat (5 x 5) 1000m Row (Time) Max Effort 1000m RowRest 5 Minutes Metcon (Time) “100%” 40 Box Jumps 30″/24″ 20 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Bench Press (5 x 8) A2: Db Gladiator Row (5 x 8 ) Metcon (AMRAP – Rounds and Reps) “Rankel” Complete a 20 minute AMRAP of: 6 Deadlifts #225/#155 7 Burpee pull-ups 10 Kettlebell …

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 Strict Press (5-4-3-2-1) Metcon (AMRAP – Reps) 4 Minute AMRAP: 10 Thrusters #115/#75 10 Burpees 10 Box Jumps 24”/20” Row (cal) for the remaining time of the AMRAP 5 Rounds 1 …

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 Power Clean 9 Minute EMOTM Minutes 1-3 3 reps Minutes 4-6 2 reps Minutes 7-9 1 rep Metcon (AMRAP – …

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 Front Rack Mobility Metcon (Time) 3 Rounds For Time: 10 Front Squats #155/#105 20 Pull Ups 30 Burpees 400 M …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 2 Rounds 15 Air Squats 1 Inch Worm 5-1 Push Ups 15 Goodmornings #45/#35 10 Minutes to Find Your Max Back Squat 1 Minute Rest 10 Minutes to Find Your Max Bench Press 1 Minute Rest 10 Minutes to Find Your Max …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Powerlifting Total 10 Minutes to Find Your 1RM Back Squat 1 Minute Rest 10 Minutes to Find Your 1RM Bench Press 1 Minute Rest 10 Minutes to Find Your 1RM Deadlift