CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 5) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 1 Back Squat #135/#95 1 Burpee 1 T2B Reps double each round 1-2-4-8-16-32-64 ……………….

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) G2O #155/#105 1-10 One round of “Cindy” after each round (5 Pull-ups 10 Push-ups 15 Air Squats)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 1200 m Row (one partner works at a time) 50 Synchronized Wall Balls #20/#14 30 Alternating Squat Cleans #135/#95 (one partner works at a time) 50 Synchronized Wall Balls #20/#14 20 Alternating Squat Cleans …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Power Snatch (15 Minute EMOM of:) Minute 1 – 3 High Hang Power Snatch Minute 2 – 4 Hang Power Snatch Minute 3 – 5 Power Snatch Metcon (Time) 10 Squat Snatch #95/#65 15 Bar Over Burpees 400m Run 3 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 3) Metcon (Time) G2O #155/#105 10-8-6-4-2 T2B 20-16-12-8-4

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (12 Minutes to find your 1RM) Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 25 Wall Balls #20/#14 15 Front Squats #135/#95

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (12 minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 3 Hang Power Cleans #155/#105 6 Bar Over Burpees 9 T2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Squat Snatch (15 Minute EMOM) Min 1 – 2 High Hang Squat Snatch Min 2 – 3 Hang Squat Snatch Min 3 – 4 Squat Snatch Increase weight every 3 minutes Snatch Balance (5 x 3) CrossFit Games Open 16.1 (AMRAP …