CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 1000/700m Row And Then KB Goblet Lunge Steps #2/#1.5 K2E KB Swings #2/#1.5 20-15-10-5 KB Goblet Squats #2/#1.5 T2B KB Snatch #2/#1.5 5-10-15-20 Work through the first 3 movements first (20-15-10-5) and then work through the second group of movements …

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 Power Snatch (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP of: 60 Bar Over Burpees 30 Overhead Squats #135/#95 30 HSPU’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 2) A2: Bent Over Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 21 Thrusters #95/#65 15 Thrusters #115/#75 9 Thrusters #135/#95 4 Front Rack Lunges EMOM with whatever weight is on …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 2) Pause 3 seconds in the bottom of the squat Hold weight across Metcon (Time) Deadlift #315/#205 Box Jump 30″/24″ 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A1: Sotts Press (3 x 3 ) Snatch Grip Every 90 Seconds A2: Muscle Snatch (3 x 3 ) Every 90 Seconds B: Squat Snatch (1RM Snatch without moving your feet) Sets 1-2 2 Reps @ 70% Sets 3-4 2 Reps …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard “Barbara Soco” (Time) 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats 5 Rounds No Rest Between Rounds (Soco Says!!!!!)40 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A1: Squat Snatch (3 x 1 @ 85%) A2: Power Snatch (Cycling 5-10-15 of A1 @50%) B: Behind The Neck Push Press + Behind The Neck Push Jerk (5 x 2 + 2 @ 75% of 1 RM Snatch) Snatch Grip …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a Partner complete the following: 10 Snatch #95/#65 20 Burpee Box Jumps 24″/20″ 30 V-Ups 3 Rounds And Then 50 Cal Row And Then 10 Snatch #135/#95 20 Burpee Box Jumps 24″/20″ 30 V-Ups 2 Rounds And Then 50 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 5 ) CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand …