CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 3 Rounds of #45/#35 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Front Rack Mobility A1: 5 Front Squat + 1 Push Jerk (5 x 5 + 1 ) A2: KB Corkscrew (5 x 3) Metcon (Time) 24 …

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 (Time) 800 m Run Then 8 Rounds of: 8 Wall Balls #20/#14 8 Med Ball Cleans #20/#14 8 HSPU’s …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Dynamic Warm Up 3 Rounds #45/#35 15 Air Squats 5 Push Press 5 Front Rack Lunges 15 Du’s Back Squat (5 x 5) Metcon (Time) 150 DU’s 30 Push Press #95/#65 30 Front Rack Lunges #95/#65 100 DU’s 20 Push Press #95/#65 20 Front Rack Lunges …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Air Squats 20 Push Ups 20 Lunges 20 Ring Rows A1: Bench Press (5 x 8) A2: Gladiator Row (5 x 8) Skill Rope Climb Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 1 Rope Climb 2 Wall Walks …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Front Squat 5 Lunge Strict Press 5 Overhead Lunge Front Rack Mobility Jerk Balance (3 x 3) Split Jerk (5 x 3) Metcon (Time) 8 Rounds of: 8 Squat Cleans #115/#75 6 Thrusters #115/#75 4 S2O #115/#75

CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort Bench Press Band Bench Press 3RM (8 sets to reach your max) Db Floor Press 4 x 6 Close Grip Seated Shoulder Press 4 x 8 Dumbbell Row 4 x 8 JM Press 4 x 8

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds “CrossFit YKV Olympics” Split the class in half and complete the following following: 1000m Run (Time) Event #1 1000m Row (Time) Max Effort 1000m RowEvent #2 Metcon (AMRAP – Reps) “Team Fight Gone Bad” 1 …

CrossFit YKV – CrossFit Strongman Strongman 15 Minutes to find Max Yoke Carry 1 Axel Bar G2O EMOTM 10 Minutes “Axel Bar Grace” 30 Axel Bar G2O #135/#95

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 – Reps) “Love and Marrige” 7 Atlas Stone Power Cleans #95/#50 7 Atlas Stone Squats #95/#50 …

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 + Hang Snatch + OH Squat EMOTM 10 Minutes (10 x 1) Metcon (AMRAP – Reps) 8 Minute …