CrossFit YKV – CrossFit Strongman Strongman Log Bar G2O 5-4-3-2-1 12 Minutes to find 2 length farmers carry max 10 Minute AMRAP 200m Farmers Carry #2/#1.5 10 kb swings #2/#1.5 10 Burpees

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Bench Press (5-4-3-2-1) A2: Pendlay Row (5 x 8) Metcon (AMRAP – Reps) 3 Rounds of: “Hope” 1 Minute Burpees 1 Minute Box Jumps 24”/20” 1 Minute Thrusters #75/#45 1 Minute Power Snatches #75/#45 …

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 A1: Front Squat (5 x 3) A2: KB Power Snatch (5 x 5) Metcon (Time) …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Split Squat 5 Strict Press in Split Squat 5 Front Squat 5 Push Press 5 Split Jerk Overhead Mobility Jerk Balance (3 x 5) Split Jerk (5 x 3) Metcon (AMRAP – Reps) “Fore!” 4 Minutes Clean and Jerk #135/#95 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 10 Minutes EMOTM 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch (10 x 3) Rest 2 …

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 3) Metcon (AMRAP – Reps) 11 Minute AMRAP of: 7 Thrusters #85/#55 7 Thrusters #115/#75 1 burpee the first minute, 2 burpees the second minute, 3 burpees …

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 A1: T2B (5 x Max) A2: Push Ups (5 x Max) Metcon (5 Rounds for weight) “Bear Complex” Power Clean Front Squat Push Press Back Squat Push Press 5 Rounds of …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Squat and Deadlift Band Deadlift 3RM (8 sets to get to reach your max) Box Squats 4 x 6 Pull Trough’s 4 x 8 Walk Outs 120% Max Squat

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) “TEAM Together Everyone Achieves More” AMRAP the following while the entire class …

CrossFit YKV – CrossFit Strongman Strongman 12 Minutes to Find Your Max Deadlift 12 Minutes to Find Your Max 2 Length Yoke Carry 12 Minute AMRAP 5 Atlas Stone Power Cleans #95/#50 10 burpees 2 Tire Flip Jump Throughs 15 Air Squats