CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Clean (15 Minute EMOM) Minute 1 – 2 High Hang Squat Clean Minute 2 – 3 Hang Squat Clean Minute 3 – 4 Squat Clean Minute 4 – …………. Metcon (Time) 100 Du’s And Then Deadlift #225/#155 C2B 21-15-9 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Hang Squat Clean + Squat Clean + Jerk (15 Minutes to find a heavy complex) Power Clean (5 x 3) Emphasize foot position. 85-90% of complex Jerk Balance (5 x 3 ) Focus on speed and getting under the bar. 75-80% …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (12 Minute AMRAP of:) Minutes 1-4 3 Reps Minutes 5-8 2 Reps Minutes 9-12 1 Rep Metcon (Time) DB Alternating Snatches #50/#35 50-40-30-20-10 Box Jump 30″/24″ 10-10-10-10-10 Rx+ #60/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Handstand Push-ups (12 Minute EMOM) Odd Minutes 30 Seconds HSPU’s Even Minutes 30 Seconds DU’s Metcon (Time) 30 Burpees Over The Bar Accumulate #5625/#4125 of G2O 30 Burpees Over The Bar #35 /118 #45 125/92 #55 102/75 #65 87/64 #75 75/55 #85 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (12 Minutes to find your 1RM) The Chief (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesPick up each AMRAP where …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Push Press + Overhead Squat (1 + 2 x 4 ) High Hang Squat Snatch (E2MOM 22 Minutes) Sets 1-2 = 2 reps @70% 1RM Squat Snatch Sets 3-4 = 2 reps @75% 1RM Squat Snatch Sets 5-8 = 1 rep …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 4 ) Metcon (Time) 400m Run S20 #135/#95 Pull Ups 9-15-21 400m Run S20 #135/#95 Pull Ups 21-15-9 400m Run

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Hang Squat Clean + Squat Clean + Jerk (15 Minutes to find a heavy complex) Power Clean (5 x 3) Emphasize foot position. 85-90% of complex Jerk Balance (5 x 3 ) Focus on speed and getting under the bar. 75-80% …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following 28 Minute AMRAP of: 30 Synchronized Burpees 40 Synchronized Alternating Dumbbell Snatches #50/#35 50 Synchronized KB Box Step-Overs 24″/20″ #1.5/#1 40 Synchronized Alternating Dumbbell Snatches #50/#35 30 Synchronized Burpees 40 Synchronized Alternating …