CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (Time) “DIRTY DT” 50 DU 3 rounds 12 deadlifts #135/#95 9 hang power cleans #135/#95 6 Push Jerk #135/#95 50 DU 3 Rounds 12 deadlifts #145/#100 9 hang power cleans #145/#100 6 Push Jerk #145/#100 50 DU 3 Rounds …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 2 ) A2: Gladiator Row (5 x 8) CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 2 ) Metcon (Time) 30 Pistols And Then 10 Squat Snatch #95/#65 10 Bar Over Burpees 4 Rounds And Then 30 Pistols

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 S2O #155/#105 12 T2B 18 Du’s Du’s go up by 10 after each round

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 3 ) Metcon (Time) 750m Row 50 Wall Balls #20/#14 25 Burpees Over The Rower 2 Rounds Rx+ Wall Balls #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 4 ) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen Wall Ball #14 SDHP and Push …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Squat Snatch (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Overhead Squats (5 x 5) Metcon (Time) 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike 50 dumbbell box step-overs #50/#35 50-ft. right-arm dumbbell overhead …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Power Cleans + Push Jerk (cycling) (5 x 5) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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: 60 Alternating Wall Balls #20/#14 30 Synchronized Bar Over Burpees 15 Alternating Squat Cleans #135/#95 5 Alternating Rope Climbs 15″ Squat Cleans go up by #20/#10 …