CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 3 ) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 2) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 10 HSPU’s 20 Pull Ups 30 Air Squats 400m Run Rx+ Wear a Weight Vest #20/#14100m Run = 1 Rep

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP of: 9 KB Swings #2/#1.5 9 Goblet Lunge Steps #2/#1.5 9 Box Jump Overs 24″/20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click hereWorkout starts with 5 burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Find Your 1 RM in 10 minutes and then move to the next movement Back Squat (10 Minutes to find your 1RM) Strict Press (10 Minutes …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 3) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Snatch Balance (3 x 3) Speed Hang Power Snatch (3-3-2-2-1-1) Overhead Squats (5 x 1) Metcon (AMRAP – Reps) With a partner complete the following 2 Minute AMRAP of: 12/8 Assault Bike Calories 8 Burpee Box Jump Overs 24″/20″ Max HSPU’s …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 30 minute AMRAP of: “Porat Pump Up” 50 Deadlifts #225/#155 50 Bar Over Burpees 50 Cleans #165/#115 50 Bar Over Burpees 50 S2O #135/#95 50 Bar Over Burpees 50 Thrusters …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 25’ Right Arm Overhead DB Walking Lunges #50/#35 16 Alternating DB Snatch #50/#35 25’ Left Arm Overhead DB Walking Lunges #50/#35 16 T2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 100 Du’s 75 Double Dumbbell Thrusters #50/#35 50 Burpees 100/70 Calorie Row 50 Pull Ups 75 Wall Balls #30/#20 100 Du’s40 Minute Cap