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 Hip and Shoulder Mobility Overhead Squats (5 x 10) Snatch Balance (3 x 5) Metcon (Time) 3 Rounds of: 400m …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Bench Press Close Bench Press 3RM (8 sets to reach your max) Arnold Press 4 x 6 Dips 4 x 8 Face Pull 4 x 8 JM Press 4 x 8

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Hip Mobility Front Squat (5 x 3) Gymnastics 3 x Max T2B Metcon (Time) 100 Thrusters #95/#65Every time the bar stops row (cal) the amount of thruster …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up The “ABS” Dynamic Warm Up Metcon (AMRAP – Reps) “Parking Lot Pandemic” (Bring Sunscreen and Hats) With a partner complete the following in the CrossFit YKV Parking Lot: 90 Seconds Partner Tire Flip 90 Seconds Assault Bike (1/4 Cal) 90 Seconds Alternating Atlas Stone Power …

CrossFit YKV – CrossFit Strongman Strongman 2 Tire Flips EMOTM For 10 Minutes 3 x 3 Atlas Stone Power Clean For Time: 5-4-3-2-1 Tire Flips 30-25-20-15-10 Sledge Hammer Strikes 10-8-6-4-2 Tire Jump Throughs

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) 7 Min AMRAP 7 Sandbag Snatch #50/#30 7 Sandbag Clean #50/#30 1 Min Rest …

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 2 Hang Power Clean + 2 Hang Squat Clean x 5 Metcon (AMRAP – Rounds) Death by: Push Press #95/#65 …

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 Shoulder Mobility EMOTM 3 Push Press + 2 Push Jerk + 1 Split Jerk for 10 Minutes (10 x 6) Metcon (AMRAP – Reps) 3 x Max K2E Metcon (AMRAP – …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn …

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 (5 x 3 ) Overhead Squat (5 x 3) Skill Rope Climb Metcon (AMRAP – Reps) 10 Min …