CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Air Squats I Inch Worm 5 -1 Push Ups 20 Alternating Lunges 10 Side Lunges A1: Bench Press (10 – 8 – 6 – 4 – 2) A2: Db Gladiator Row (5 x 8) Metcon (Time) 3 Rounds of: 40 Jump …

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 EMOTM for 9 Min Mins 1-3 3 reps Mins 4-6 2 reps Mins 7-9 1 rep Turkish Get Up …

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 12 Minutes to Find Your Max Clean and Jerk Gymnastics T2B Metcon (Time) For Time: “Double Grace” 60 G2O #135/#95

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Dynamic Effort Squat/Deadlift Speed Bench 10 x 3 50% Max (45 Seconds Rest Between Sets) Speed Squat 10 x 2 50% Max (45 Seconds Rest Between Sets) Explosive Hang Deadlift 4 x 8 Seated Box Jump 4 x 3 Pull Through 4 x 12 Knee Raises 4 x …

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 1a: With a partner you have 10 minutes to find your 3RM tandem deadlift 1b: Metcon (AMRAP – Rounds and …

CrossFit YKV – CrossFit Strongman A1: Back Squat (5 x 5) A2: Cannonball Grip Pull Ups (5 x 5) Metcon (Time) Atlas Stone Power Clean #95/#50 10-1 50′ Farmers Carry between sets #180/#100

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 Power Cleans + Push Jerk (cycling) (5 x 5) KB Corkscrew (3 x 5) Metcon (AMRAP – Rounds and Reps) “The Stephen” 14 Minute AMRAP of: 6 Push Press #95/#65 6 …

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 Metcon (AMRAP – Reps) “DJ Night!! Come for a workout at the 4:30pm, 5:30pm, 6:30pm …

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 Front Rack Mobility Strict Press (5-4-3-2-1) Metcon (Time) RX’d 7 Rounds of: 7 Front Squats #165/#115 7 Ring Dips Bottom …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Bear Complex #45/#35 Power Clean Front Squat Push Press Back Squat Push Press Metcon (Time) “12 Days of Christmas in June” 1 Squat Clean #135/#95 2 Push Jerk #135/#95 3 Front Rack Lunge #135/#95 4 Power Cleans #135/#95 5 Box Jumps …