CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: Synchronized DB Snatch #50#35 Synchronized Burpees Over the Dumbbell 21-15-9 10 Alternating Rope Climbs 15’ Synchronized Wall Balls #20/#14 Synchronized T2B 21-15-9 10 Alternating Wall Walks Synchronized DB Overhead Lunge Steps #50/#35 Synchronized D-Ball …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 20 Thrusters #95/#65 10 Bar Over Burpees 20 Push Press #115/#75 10 Bar Over Burpees 20 Squat Cleans #135/#95 10 Bar Over Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 1 ) Metcon (AMRAP – Reps) 17 Minute AMRAP of: 1500m Row 150 Wall Balls #20/#14 15 Ring/Bar Mu’s 150 Wall Balls #20/#141 Rep = 100m Row

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 Power Snatch (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 10 Squat Snatch #95#65 50 Du’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 3) A2: Strict Chin Up (5 x 8) Metcon (Time) 500m Row 25 Burpees Over The Rower 500m Row 25 Pull Ups 500m Row 25 Burpees Over The Rower 500m Row 25 Pull Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 4) Pause 3 seconds in the bottom. Hold weight across. Metcon (Time) Front Squats #185/#130 HSPU’s 10-1 Rx+ Strict HSPU’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 3 ) CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Sotts Press (4 x 5) From Clean Position B: Squat Clean (5 x 1.1.1 ) 10 Seconds Between Reps C: Split Jerk (5 x 4 ) D: Clean Deadlift (5 x 4 ) Metcon (Time) 30 Clean and Jerk #135/#95 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (1.1.1 x 4 ) 10 Seconds Rest Between Sets 75%+ B: Tall Snatch (5 x 4) 25-30% of 1RM Squat Snatch Emphasize Speed Under the Bar C: Snatch Grip Deadlift (5 x 4) 80-90% of 1RM Squat Snatch …