CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 3 ) A2: Ring Rows (5 x 10) Metcon (AMRAP – Reps) 6 Minute AMRAP of: Odd Minute – 12 Wall Balls #20/#14 Even Minute – 12 KB Swings #1.5/#1 1 Minute Rest 6 Minute AMRAP of: …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 7 Power Clean #135/#95 7 Front Squat #135/#95 7 Push Press #135/#95 7 Back Squat #135/#95 7 Push Press #135/#95

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Jerk Balance (3 x 3) Split Jerk (3-3-2-2-1-1) Back Rack Lunge (3 x 10) Reverse Step Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Metcon (AMRAP – Rounds and Reps) With a Partner complete …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 4) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete 2 Rounds of the following: 25 DB Thrusters #50/#35 25 Pull Ups 25 Burpees 25 DB Cleans #50/#35 25 SDHP #2/#1.5 25 Wall Balls #20/#14 25 Cal Row 25 KB Swings #2/#1.5 Complete as a Daisy …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 21 Deadlifts #135/#85 30% 5 Bar Muscle Ups 200m Run 18 Deadlifts #185/#125 40% 5 Bar Muscle Ups 200m Run 15 Deadlifts #225/#145 50% 5 Bar Muscle Ups 200m Run 12 Deadlifts #275/#175 60% 5 Bar Muscle Ups 200m Run …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 4) Metcon (AMRAP – Reps) 4 Minute AMRAP of: 5 Thrusters #135/#95 10 Burpees Over Bar 15 Jump Squats Max HSPU’s in the remainder of the 4 Minutes 1 Minute Rest 4 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP of: Squat Cleans #135/#95 T2B 3, 6, 9, 12, 15 ……………

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 4 ) Metcon (Time) 400m Run And Then Burpees 21-15-9 Wall Balls (20/14) 42-30-18 Du’s 84-60-36 And Then 400m Run

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 5) Metcon (Time) 40 Back Squat #135/#95 30 Pull Ups 20 G2O #135/#95 40 Front Squat #95/#65 30 Pull Ups 20 G2O #95/#65 40 Overhead Squat #45/#35 30 Pull Ups 20 G2O #45/#3525 Minute Cap