CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Handstand Push-ups (12 Minute EMOM) 1st Minute 30 Seconds HSPU’s 2nd Minute 30 Seconds DU’s 3rd Minute 30 Seconds HSPU’s 4th Minute ……. Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP of: 400m Run And Then 10 Push Press #115/#75 10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 4) Metcon (Time) 7 Front Squat #165/#115 7 C2B 7 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard 3 Attempts to Find Your 15RM Overhead Squat (10 Minute Time Cap) Metcon (Time) DB Hang Power Clean #50/#35 10-1 DB Push Jerk #50/#35 1-10

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Snatch Balance (3 x 3) Squat Snatch (3 x 3 ) 85% Metcon (Time) Teams of 3 (share reps) 1 Mile kb carry #1.5/#1 (share between partners) 150 calls on the assault bike 100 Hang Power Snatch #135/#95 80 Overhead Squats …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: “Meet You In The Middle” 50 Wall Balls #20/#14 40 Thrusters #95/#65 30 Bar Over Burpees 20 T2B 10 Rope Climbs 15′ 20 K2E 30 Tuck Jump Burpees 40 Front Squat #115/#75 50 Medicine …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (Time) In teams of 3 complete the following: 1KM D-Ball Run #30/#20 And Then 2 Rounds of: 100 T2B 100 Box Jumps 24″/20″ 100 Power Cleans #155/#105 100 HSPU’s 100 Bar Over Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Snatch (15 Minute EMOM) 2 High Hang Squat Snatch + 3 Hang Squat Snatch + 4 Squat Snatch Metcon (Time) 21 Power Snatches #95/#65 5 Bar/Ring Muscle Ups 400m Run 15 Power Snatches #115/#75 5 Bar/RIng Muscle Ups 400m …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 3 ) 2k Row (Time) Max Effort 2k Row

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Hang Power Clean (10 Minutes to find your 3RM) At the end of the 10 Minutes immediately move into the metcon Metcon (Time) 2km Run 30 Wall Balls #20/#14 30 Pull Ups 20 Wall Balls #20/#14 20 Pull Ups 10 Wall Balls …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 5) A2: Db Gladiator Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 9 HSPU’s 15 KBSwings #2/#1.5 21 DU’s