CrossFit YKV – CrossFit View Public Whiteboard High Hang Squat Snatch (15 Minute EMOM) Minute 1 – 3 High Hang Squat Snatch Minute 2 – 4 Hang Squat Snatch Minute 3 – 5 Squat Snatch Minute 4 – 3 High Hang Squat Snatch Minute 5 – . . . . . . . . Outdoor …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD 1 Mile Run 50 Jump Squats 30 Squat Clean Thrusters #135/#95 50 Jump Squats 1 Mile Run Metcon (Time) Home WOD 1 Mile Run/Row or 8 Minutes of Cardio 50 Jump Squats 30 Squat Clean Thrusters #50/#35 50 Jump Squats 1 Mile Run/Row or …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Outdoor WOD 10 Minute AMRAP of: Minute 1 – Max Back Squats #BW Minute 2 – Max Front Squats #BW 3 Minutes Rest 10 Minute AMRAP of: Minute 1 – Max Kettlebell Swings #2/#1.5 Minute 2 – Max Kettlebell SDHP #2/#1.5 3 Minutes Rest …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 12 Minute of: A1) 6-8 Strict Pull Ups A2) 6-8 Strict T2B A3) 6-8 Ring DipsWarm Up 0:00 – 8:00 Strength Preparation 8:00 – 13:00 Strength 13:00 -25:00 Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 30 Front Rack Lunge Steps …

CrossFit YKV – CrossFit View Public Whiteboard Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click hereWomen #35 Warn Up 0:00 – …

CrossFit YKV – CrossFit View Public Whiteboard Squat Clean (5 x 5 ) Warm Up 0:00 – 8:00 Strength Preparation 8:00 – 15:00 Strength E2MOM 15:00 – 25:00 Metcon (AMRAP – Rounds and Reps) Rx’d 13 Minute AMRAP of: 30 Deadlifts #135/#95 15 Step Ups, 24″/20″ 25 Deadlifts #185/#125 15 Step Ups, 24″/20″ 20 Deadlifts …

CrossFit YKV – CrossFit View Public Whiteboard Push Press (4 x 5 ) Warm Up 0:00 – 7:00 Strength Preparation 7:00 – 12:00 Strength 12:00 – 20:00 Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups …

CrossFit YKV – CrossFit View Public Whiteboard Power Snatch (5 x 5 ) Warm Up 0:00 – 8:00 Strength Preperation 8:00 – 15:00 Strength E2MOM 15:00 – 25:00 Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 4 Devils Press #50/#35 8 T2BMetcon Preperation 25:00 – 35:00 Metcon 35:00 – 45:00 Scores and Recouvery …

CrossFit YKV – CrossFit View Public Whiteboard Split Jerk (5 x 5 ) Warm Up 0:00 – 10:00 Strength Preparation 10:00 – 17:00 Strength E2MOM 17:00 – 27:00 Metcon (AMRAP – Reps) 13 Minute AMRAP of: 150 Wall Balls #20/#14 90 Double Unders 30 HSPU’sMetcon Preparation 27:00 – 32:00 Metcon 32:00 – 45:00 Scores and …

CrossFit YKV – CrossFit View Public Whiteboard Back Squat (5 x 5 ) Warm Up 0:00 – 6:00 Strength Preparation 6:00 – 12:00 Strength E2MOM 12:00 – 22:00 Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 3 Front Squats #165/#115 6 C2B Pull Ups 9 Bar Over Burpees 1 Minute Rest 5 RoundsMetcon …