CrossFit YKV – CrossFit Strongman CrossFit Powerlifting Dynamic Effort Bench Press Speed Bench Press 8 x 3 50% Max(45 Seconds Rest Between Sets) Incline press 4 x 8 Plyometric Push Ups 4 x 6 Nose Press 4 x 12 Lower Trap Lat Pulldown 4 x12

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm UP “Roxanne” (Overhead Squat With a PVC) Metcon (Time) With a partner complete 2 Rounds of the following: 25 Thrusters 953/65# 25 Pull Ups 25 Burpees 25 SDHP 1.5#/1# 25 Box Jumps 24”/20” 25 Cal Row Complete as a Daisy Chain. One partner …

CrossFit YKV – CrossFit Strongman Strongman Kettlebell Clean and Jerk 10-8-6-4-2 Zercher Yoke Carry Technique Atlas Stone Technique 200M Farmer’s Carry 10 burpee penalty for each drop

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 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 TNG (5 x 3) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP of the following: 34 Feet Overhead Walking …

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 3RM Squat Clean Skill Rope Climb Metcon (Time) “Fran” For Time: Thrusters #95/#65 Pull ups …

CrossFit YKV – CrossFit Unloaded Metcon (Time) “Whitten” 5 Rounds for time: 22 Kettlebell swings, 2# / 1.5# 22 Box jump, 24” / 20” 400m Run 22 Burpees 22 Wall-Ball Shots, 20# / 16#

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Overhead Walking Lunge 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (Time) “Zeus” 3 Rounds for time of: 30 Wall-Ball Shots, 20# / 16# 30 Sumo-Deadlift High Pulls, 75# / …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips EMOTM 3 Thrusters for 10 Minutes (10 x 3) Gymnastics Handstand Hold Accumulate 120 Seconds Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 Burpees …

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

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 15 Air Squat 10 Spit Squats 5 Side Lunges 5-1 Inch Worm 10 Shoulder Dislocators 5 Push Jerk from behind the neck Mobility – Super Front Rack 5 Push Press + 3 Push Jerk + 1 Split Jerk x 5 Metcon (AMRAP …