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 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner Accumulate Back Squats (from the floor): 15 000lbs for men (i.e. 96 x #155, 111 x #135, 130 x #115, 157 x #95, etc) 10 500lbs for Women (i.e. 100 x #105, 110 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 2 ) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 3) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 400m Run 30 Wall Balls #20/#14 30 Box Jumps 24″/20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 3) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 2) A2: Ring Rows (5 x 10) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 10 Box Jump 24″/20″ 10 KB Swings #1.5/#1 10 Single Arm KB Push Press #1.5/#1 (5 each arm)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 Front Squats #95/#65 9 Bar Over Burpees 12 Pull Ups Front Squats weight goes up #20/#10 after each round

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 2) Metcon (Time) Alternating DB Snatch #50/#35 50-40-30-20-10 Rope Climbs 15’ 1-2-3-2-1

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard High Hang Squat Clean (3 x 3) Speed Hang Power Clean (5 x 1) Clean Pull (5 x 5) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP with a partner of: 20 HSPU’s (one partner at a time) 15 Synchronized …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following: 7 Minute AMRAP of: 400m Partner Run 50 Alternating Wall Balls #20/#14 In the remaining time AMRAP Synchronized Burpees Rest 1 Minute 7 Minute AMRAP of: 400m Partner Run 50 Alternating Wall …