CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 26 Minute AMRAP of: 100 DB Squats #50/#35 And Then Partner 1 500m Row Partner 2 5 Person Makers #50/#35 10 DB Thrusters #50/#35 15 Burpees Over The Dumbbell 20 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Power Clean, (15 Minute EMOM) Minute 1 – 3 High Hang Power Clean Minute 2 – 4 Hang Power Clean Minute 3 – 5 Power Clean Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 50′ Front Rack Walking …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 15 Wall Balls #20/#14 12 Calorie Row 9 T2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (1.1.1 x 4 ) 10 Seconds Rest Between Reps 75%+ B: Split Jerk (5 x 4 ) 75% or 1RM Clean Pause 2 Seconds on First Dip C: Clean Deadlift (5 x 4 ) 70-85% (with good technique. …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 3 ) Squat Snatch Isabel (Time) 30 Squat Snatch #135/#95

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 4 ) Hold Across Metcon (AMRAP – Reps) Push Press #115/#75 Pull Ups Bar Over Burpees 21-15-9 AMRAP S2O #155/#105 in the remaining time 15 Minute Time Cap Your Score is Total Reps 21 + 21 + 21 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 5 ) Pause 3 seconds in the bottom. Hold weight across. Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 12 KB Front Squats #1.5/#1 5 KB Step Up Overs 20″ #1.5/#1 7 KB Hang Clean …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 3 ) Metcon (5 Rounds for reps) “Tabata Fight Gone Bad” Calorie Row Wall Balls #20/#14 Box Jumps 20″ SDHP #75/#55 Push Press #75/#55 20 Seconds Work 10 Seconds Rest 8 Rounds (each exercise) Record the lowest round …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Sotts Press (4 x 5 ) B: Clean Grip Snatch (4 x 2) C: Hang Snatch (8 x 2) *Sets 1-2 = @ 88% of 2-RM Hang Snatch *Sets 3-5 = @ 93% of 2-RM Hang Snatch *Sets 6-8 = …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (1.1.1 x 4 ) 10 Seconds Rest Between Reps 75%+ B: Split Jerk (5 x 4 ) 75% or 1RM Clean Pause 2 Seconds on First Dip C: Clean Deadlift (5 x 4 ) 70-85% (with good technique. …