CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 3 Bar Muscle Ups 6 Thrusters #135/#95 9 Jump Squats

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A1: Squat Snatch (3 x 1) @ 85% +10-15lbs A2: Power Snatch (3 x 10) 10 TnG @ 50% of A1 B: Power Snatch + Overhead Squat + Snatch Balance (4 x 3 + 2 + 1) building. start at 70-75% …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 10) Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP of: DB Alternating Snatch #60/#45 Burpees 21-15-9 2 Minute Rest 6 Minute AMRAP of: Assault Bike Calories Burpees 21-15-9 2 Minute Rest 6 Minute AMRAP of: Wall Balls #30/#20 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “The 12 Days of Christmas” 1 Power Snatch #135/#95 2 Overhead Squat #135/#95 3 Power Clean #135/#95 4 Push Jerk #135/#95 5 Front Squat #135/#95 6 HSPU’s 7 Pull Ups’s 8 Burpees 9 KB SDHP #2/#1.5 10 KB Swing #2/#1.5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (6 x 10) Metcon (AMRAP – Rounds and Reps) “Squat Club” 12 Minute AMRAP of: 3 Back Squat #135/#95 3 Bar Over Burpees 6-9-12-15-18-21 . . . . . .The bar comes off the ground

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Squat Clean + Front Squat + Jerk (3 + 2 + 1 ) 15 Minutes to find your 1RM Complex Front Rack Lunge (5 x 5 ) each leg Metcon (Time) 21 Thrusters #95/#65 3 Legless Rope Climbs 15 Thrusters #95/#65 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5-4-3-2-1) Metcon (Time) Wall Balls #20/#14 50-40-30-20-10 Rope Climbs 1-2-3-4-5

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch 1 Snatch @ 85% +5-10lbs 5 TnG Power Snatch @ 50% of Snatch 1 Snatch @ 85% +5-10lbs 10 TnG Power Snatch @ 50% of Snatch 1 Snatch @ 85% +5-10lbs 15 TnG Power Snatch @ 50% of …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following 4 Minute AMRAP of: 5 Synchronized Thrusters #135/#95 10 Synchronized Bar Over Burpees 15 Synchronized T2B And then In the remainder of the 4 minutes AMRAP Power Snatches #135/#95. One partner works …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 4) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 10 HSPU’s 15 C2B 20 Double KB Squat Cleans #1.5/#1 15 C2B