CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm-up Dynamic Warm-up 10 Burpees 30 Seconds Rest 5 Rounds Bench Press (A1 5 x 10) Kettlebell Bent Over Row (A2 5 x 10) Metcon (Time) 500m Row 21 Ball Slams 40#/20# 12 Pull Ups

CrossFit YKV – CrossFit Unloaded Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm UP “Bring Sally Up Warm Up” (Overhead Squat With a PVC) Fitness (Time) For Time: Row 500 m Plank 1 Minute 5 Rounds Metcon (AMRAP – Reps) “Tabata” Air Squats (Static Squat during rest phase) Burpees KB Sumo Deadlift High Pull 1.5#/1# …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm-up Dynamic Warm-up 10 Burpees 30 Seconds Rest 5 Rounds Bench Press (A1 5 x 10) Kettlebell Bent Over Row (A2 5 x 10) Metcon (Time) 500m Row 21 Ball Slams 40#/20# 12 Pull Ups3 Rounds

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 15 Air Squats 10 Split Squats 5 Side Lunges Each Leg 5-1 Inch Worms 10 Shoulder Dislocators 5 Push Jerks From Behind The Neck Mobility – Super Front Rack Power Clean (5 x 5) Db Power Snatch (3 x 4) “Monday Fun …

CrossFit YKV – CrossFit Powerlifting Max Effort Squat and Deadlift Back Squat 3RM (8 sets to get to reach your max) Romanian Deadlifts 4 x 6 Glute Ham Raise 4 x 8 Weighted Sit Ups 4 x 12

CrossFit YKV – CrossFit Warm-up Cardiovascular Warm 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 Push Jerk (5 x 5) Type the details of the weightlifting Weightlifting Turkish Get Up (3 x 4) Type the details of the …

CrossFit YKV – CrossFit Warm-up Warm-up Warm Up 1 Cardiovascular Warm- Up 20 Leg Swings Each Direction 20 Arm Circles Big and Small Each Direction 1 Length Inch Worm and Squat Junk Yard Dog Warm-Up With Partner x 10 Metcon Metcon (Time) With a Partner Complete the following: 1000m Row 30 Pull-Ups 30 Thrusters 95#/65# …

CrossFit YKV – CrossFit Strongman Metcon Strongman Saturday April 2nd, 2016 (Time) KB Farmers Carry 1/2 BW # 400′ 5 + Chin Ups Every Time you Drop The KB’s 5 Minutes Rest Log Bar G2O 115# 75# Box Jump 24#/20# 27-21-15-9-6-3

CrossFit CrossFit YKV Warm Up (No Measure) Row 750 Meters 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 Mobility – Overhead Banded Distraction Push Press (5 x 5 ) CrossFit YKV Opening Day! (AMRAP – Rounds …

Olympic Weightlifting View Public Whiteboard Hang Squat Clean + Squat Clean + Jerk (15 Minutes to find a heavy complex) Power Clean (5 x 3) Emphasize foot position. 85-90% of complex Jerk Balance (5 x 3 ) Focus on speed and getting under the bar. 75-80% of complex Clean Pull (4 x 4) 105% of …