CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Clean and Jerk (5 x 1 ) Hold 90% Across Metcon (Time) 10 Power Cleans #165/#115 50 Du’s 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 4) A2: KB Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 12 Minute AMRAP of: 10 KB SDHP #1.5/#1 20 KB Snatch #1.5/#1 30 KB Goblet Lunge Steps #1.5/#1 2 Minutes Rest For every rep …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 3) Hold Across Metcon (Time) Front Squat #135/#95 Bar Over Burpees 21–15-9-15-21

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 5 ) CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Jerk Balance (3 x 3 ) Clean and Jerk (12 Minutes to find your 1RM) Front Squat (5 x 5 ) 2 second pause in the bottom Metcon (AMRAP – Reps) 1 Minute Ski Erg Calories 1 Minute D-Balls Cleans #150/#100 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Minute AMRAP of: 15/11 Rowing Calories Max D-Ball Cleans #100/#70 1 Minute Rest 5 Minute AMRAP of: 15/11 Assault Bike Calories Max Burpee Box Jump 30″/24″ 1 Minute Rest 5 Minute AMRAP of: 15/11 Rowing Calories Max …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 15 Minute AMRAP of: Partner A 30/21 Assault Bike/Rowing Calories Partner B 5 DB Thrusters 10 Burpees 15 Jump Squats Metcon (AMRAP – Reps) 1 Minute Calorie Row …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 5) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 1000m Row 50 Alternating DB Snatches #50/#35 30 Bar Muscle Ups 100m Row = 1 Rep Rx+ DB #60/#45 Scaled = C2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 2) Metcon (AMRAP – Reps) 3 Minute AMRAP of: 5 Thrusters #135/#95 10 Burpees 15 Box Jumps 24″/20″ And Then Max Wall Balls #20/#14 5 Rounds 1 Minute Rest Between Rounds Rx+ Wall Balls #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Power Clean, (15 Minute EMOM) 3 High Hang Power Clean 4 Hang Power Clean 5 Power Clean Metcon (Time) Calorie Row Double KB Squat Cleans #1.5/#1 Pull Ups 21-15-9