CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds Metcon (Time) With a partner complete the following for time: 50 Thrusters 95#/65# 400 m Run 50 Squat Cleans 95#/65# 400 m Run 50 Push Press 95#/65# 400 m Run 50 Back Squats 95#/65# 400 …

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 High Hang Clean, Hang Clean, Clean (5 x 1) Metcon (AMRAP – Rounds and Reps) “Christina” 9 Pull Ups 9 …

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 Front squat (5-4-3-2-1) Gymnastics HSPU’s Metcon (Time) 3 Rounds For Time: “Christine” 500m Row 12 Deadlift (BW) 21 Box Jump 24″/20″

CrossFit YKV – CrossFit Unloaded A1: Db Chest Press (4 x 15) A2: Burpee Pull Up (4 x 15) A3: Db Front Squat (4 x 15) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 20 Ball Slams 30#/20# 20 Burpees 20 Medicine Ball Cleans 20#/16#

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 Grip Deadlift (5 x 3) Snatch (5 x 3) T2B (3 x Max) Metcon (AMRAP – Reps) 7 Minute …

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 Metcon (Time) For Time: 50 Back Squats 115#75# 40 Pull Ups 30 G2O 115#/75# 50 Front Squats 85#/55# 40 Pull …

CrossFit YKV – CrossFit Powerlifting Metcon (Time) For time: Row 1000m – 100m 1 Minute Rest after every round

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 1RM Squat Clean (1 RM) Metcon (AMRAP – Reps) EMOTM 6 Min Odd – 15 …

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 EMOTH 3 Thrusters for 10 Minutes (10 x 3 ) Metcon (Time) “PAIN STORM” 10 Front Squats 135#/95# 10 Push …

CrossFit YKV – CrossFit Powerlifting Powerlifting Dynamic Effort Squat/Deadlift Speed Squat with Bands 10 x 2 50% Max (45 Seconds Rest Between Sets) Bench Press with Bands 10 x 3 50% Max (45 Seconds Rest Between Sets) Kettlebell Swing 4 x 12 Jump Squats 4 x 12 GHD 4 x 15 Nose Press 4 x …