CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 3 ) Metcon (Time) 100 Du’s And Then Alternating DB Snatch #50/#35 Single Arm DB Overhead Lunge Steps #50/#35 Burpees Over the Dumbbell 21-15-9 And Then 100 Du’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 2) Metcon (Time) 400m Run 21 Cleans #95/#65 21 Pull Ups 400m Run 15 Cleans #135/#95 15 Pull Ups 400m Run 9 Cleans #185/#125 9 Pull Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Metcon (AMRAP – Reps) X.0.1 MF Together – As many reps as possible in 7 minutes of: 7 Synchro Pullups 7 Synchro Thrusters 95/65 X.0.2 M then F – As many reps as possible in 7 minutes of: 9 Overhead Squats …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 27 Minute AMRAP of: 50 Wall Balls #20/#14 50 Calorie Row 50 Thrusters #95/#65 50 Bar Over Burpees One partner runs 400m while the other partner works through the AMRAP. …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 2 ) Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Choose “Amanda” or “Amanda Scaled” Scaled Amanda (Time) 21-15-9 C2B Squat Snatch #95/#65Choose “Amanda” or “Amanda Scaled”

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Coach Phil!! Push Jerk (5 x 5 ) Metcon (Time) “It’s Go Time” Calorie Row Burpees Over The Rower T2B 27-21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 5) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 30 Unbroken Wall Balls #20/#14 400m Run 1 Rope Climb 15’ 5 Burpees every time the ball drops or you stop the Wall Ball movement Rope Climbs go …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 6 S2O #135/#95 9 KB SDHP #2/#1.5 12 Pull Ups 1 Minute Rest 3 RoundsPick up where you left off on the next AMRAP

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 4 ) Metcon (Time) Power Cleans #135/#95 Tuck Jump Burpees 10-1 5 Front Squats #135/#95 EMOM

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Push Press (5-4-3-2-1) Push Jerk (4-3-2-1) Split Jerk (3-2-1) Metcon (Time) With a partner complete the following: 80 Hang Power Cleans #135/#95 80 Front Squats #135/#95 80 S2O #135/#95 80 Front Rack Lunges #135/#95 One partner works at a time 10 …