CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 3 Rounds #45/#35 5 Bear Complex 5 Burpees Metcon (Time) With a Partner Complete the following : “Karen” 150 Wall Balls #20/#14 “Elizabeth” Squat Clean #135/#95 Ring Dips 21-15-9 “Fran” Thrusters #95/#65 Pull Ups 21-15-9 “Annie” Du’s Sit Ups 50-40-30-20-10 One partner …

CrossFit YKV – CrossFit Powerlifting Strongman Axel Bar G2O 5-4-3-2-1 15 Minutes to find your max Sled Push 12 Minute AMRAP Axel Bar G20 Box Jump 24″/20″ Score = Axel Bar G2O Total Weight Lifted x Box Jumps

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm UP Dynamic Warm Up 1 Length Frog Jump 1 Length Log Roll 1 Length Crab Walk 1 Length Push Up/Burpee/Walk Squat Clean Thruster (5 x 3) Metcon (Time) 30 Squat Clean Thrusters #115/#75 200 M Farmers Carry #2/#1.5 30 C2B 200 M Farmers Carry #2/#1.5 30 …

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 A1: Bench Press (5 x 5) A2: Pendlay Row (5 x 8) KB Power Snatch (3 x 5) Metcon (Time) …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 3 Rounds #45/#35 5 Power Cleans 5 Front Squat 5 Push Press 5 Back Squats Back Squat (5 x 3) Metcon (AMRAP – Reps) “Bear Chief” 3 Minute AMRAPS of: Bear Complex 115#/75# 5 rounds 1 Minutes Rest Between Rounds

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 (Time) “Filthy Fifty” 50 Box Jumps 24”/20” 50 Jumping Pull Ups 50 KB Swings …

CrossFit YKV – CrossFit Unloaded Metcon (Time) “Filthy Fifty” 50 Box Jumps 24”/20” 50 Jumping Pull Ups 50 KB Swings 1/.75 50 Knees to Elbows 50 Walking Lunges 50 Push Press 45#/35# 50 Back Extensions 50 Burpees 50 Wall Balls 20#/14# 50 Double Unders

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Find Your 1 RM Deadlift in 12 Minutes Double Kettlebell Clean (3 x 5) Metcon (Time) Deadlift #275/#195 Box Jump 30″/24″ 21-15-9

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 Gymnastics A1) Rockers …

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