CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Squat and Deadlift Long Stroke Deadlift 3RM (8 sets to get to reach your max) High Bar Back Squat 4 x 6 Partner Glute Hamstring Curl 4 x 8 Walking Lunges 4 x 8

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 5 Minute AMRAP 5 Inch Worms 10 Samson Stretch 15 Sit Ups 20 Air Squats Metcon (AMRAP – Reps) With a partner complete the following 30 Minute AMRAP of: 100 Wall Ball Overs #20/#14 100 Leap Frog Burpees 100 Medicine Ball Sit …

CrossFit YKV – CrossFit Strongman Strongman Max Effort 30′ Sled Push Low Handles Max Effort 30′ Sled Push High Handles Complete 4 Rounds of the following: 1 Minute Atlas Stone Squats #95/#50 1 Minute BW Farmers Carry 1 Minute Sandbag Zurcher Squats #50/#30 Record Total Reps

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 Strict Press (10-8-6-4-2) 1000m Row (Time) Max Effort 1000m RowFastest time in each class avoids a 20 burpee penalty Metcon (AMRAP – Reps) “Tabata Week Closing Ceremonies” Assault Bike (cal) Power …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Dynamic Warm Up 20 Air Squats 20 PVC OH Squats 20 PVC Shoulder Dislocates 20 Samson Stretch 20 Facing Wall Squats Hip Mobility Back Squat (5 x 5) A1: Rockers (5 x 20) A2:: Superman Rockers (5 x 20) Metcon (AMRAP – Reps) EMOTM Db Power …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Bench Press (5 x 6) A2: KB Bent Over Row (5 x 6) Metcon (Time) 4 Rounds of: 400 m Run 21 HR Push Ups 12 KB Single Arm Thrusters #1.5/#1 Metcon (AMRAP – …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Dynamic Warm Up 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat 2 Push Jerk + 1 Split Jerk EMOTM 10 Minutes Metcon (AMRAP – Reps) Rx’d 10 Minute AMRAP of: #95/#65 Deadlifts, 35 reps 15 Step Ups, 24″/20″ #135/#95 …

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 Hip Mobility Front Squat (5-4-3-2-1) Strongman (AMRAP – Reps) D-Ball Power Clean Tabata #40/#3020 Seconds Work and 10 Seconds Rest …

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 Push Press (5 x 3) Metcon (AMRAP – Reps) “Fly Like a Butterfly, Sting Like a Bee” 1 Minute Deadlifts #85/#55 1 Minute Power Cleans #85/#55 1 Minute Push Press #85/55 …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Dynamic Effort Squat/Deadlift Speed Squat 10 x 2 50% Max (45 Seconds Rest Between Sets) Explosive Hang Deadlift 4 x 8 Box Jump 4 x 6 Pull Through 4 x 12 Knee Raises 4 x 15