CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Big Clean Complex (5 x 1 E4MOM for 20 Minutes) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front Rack Lunge (5 x 5 each side) Hold across Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 3 Ring/Bar Mu’s 6 Burpees 9 Jump Squats 1 Minute Rest 5 RoundsPick up each round where you left off Sub 6 …

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 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (12 Minute EMOM) Sets 1-4 3 Reps Sets 5-8 2 Reps Sets 9-12 1 Rep Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 3 Overhead Squat #135/#95 6 T2B 6 Overhead Squat #135/#95 12 T2B 9 Overhead Squat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 4) A2: Strict C2B (5 x 6) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 9 HSPU’s 12 Box Jump Overs 24″/20″ 15 KB Swings #2/#1.5

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (3 attempts to find your 15RM) E3MOM for 9 minutes Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 30 Unbroken Wall Balls #20/#14 15 Burpees15 Jump Squats every time the ball drops or you stop the Wall Ball …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Rememberance Day WOD Overhead Squats (5 x 4 ) Metcon (AMRAP – Rounds and Reps) “11/11” 11 Minute AMRAP of: 11 Overhead Squat #115/#75 11 T2B 1 Minute of Silence 11 Minute AMRAP of: 11 Push Press #115/#75 11 Pull Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (E90S 4 x 5 ) Tall Snatch (E90S 4 x 2 ) Hang Snatch (E90S 8 x 1) Sets 1-2 @90% of 2RM Hang Snatch Sets 3-4 @95% of 2RM Hang Snatch Sets 5-8 @100% of 2RM Hang Snatch …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (15 Minutes to build to a heavy complex) Power Snatch (5 x 3 ) Pause in the catch Snatch Balance (5 x 3) Pause in the bottom Snatch Pull (4 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following 5 Minute AMRAP of: 10 Synchronized Burpee Box Jumps 24″/20″ 20 KB Swings #2/#1.5 30 Synchronized Goblet Lunge Steps #2/#1.5 In the remaining time perform Synchronized Wall Balls #20/#14 1 Minute Rest …