CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up Perform 5 reps of each movement in the Metcon Metcon (Time) With a partner complete the following with one partner working at a time: “Partner Filthy Fifty” 100 Box Jumps 24”/20” 100 Jumping Pull Ups 100 KB Swings 1/.75 100 Knees to …

CrossFit YKV – CrossFit Strongman Strongman Axel Bar G2O 5-4-3-2-1 Sled Push EMOTM for 10 Minutes Tabata Atlas Stone Power Clean Sledge Hammer Strikes Tire Flips Atlas Stone Carry

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 + OH Squat + Snatch EMOTM 10 Minutes Metcon (Time) 20 Burpee Box Jump 24”/20” 40 D-Ball Power …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 3 Rounds #45/#35 5 Strict Press 5 Push Press 5 Push Jerk 5 Goodmornings Overhead Mobility A1: Strict Pull Ups (5 x 8) A2: Turkish Get Up (5 x 3) Metcon (Time) 21 Deadlifts #135/#95 21 S2O #135/#95 5 Rope Climbs 15 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 3 Rounds #45/#35 5 Strict Press 5 Front Squat 5 High Pull 5 Squat Cleans Hip Mobility 12 Minutes to find your max Squat Clean Thruster Metcon (Time) Row (cal) Thruster #95/#65 27-21-15-9 Finisher 50 Dips

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 – Rounds and Reps) “McGhee” 5 Deadlift #275/195# 13 Push Ups 9 Box Jumps 24”/20” 30 Minute AMRAP …

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 x5 A1: Back Squat (10-8-6-4-2) A2: Front Squat (5-4-3-2-1) Metcon (Time) Squat Clean #135/#95 Bar Facing Burpees 10-1 4 …

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 (5 x 5) 12 Minutes to Find Your Max 15 RM OH Squat Metcon (Time) For Time: Bench …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Bench Press Floor Press 3RM (8 sets to reach your max) DB Chest Press 4 x 6 Arnold Press 4 x 8 Cannon Ball Grip Pull Ups 4 x 8 Band Kickbacks 4 x 8

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 (AMRAP – Rounds and Reps) 30 Minute AMRAP with on partner working at a time: 10 Rope …