CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Squat Clean and Jerk (18 Minute E2MOM ) 3 x 4 3 x 3 3 x 2 Metcon (Time) 7 Hang Power Snatch #135/#95 7 T2B 2 Minutes Rest 4 Rounds Metcon (AMRAP – Reps) 90 Second AMRAP of: 20/14 Assault …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP with a partner: 30 Thrusters #95/#65 – one partner works at a time 15 Synchronized Bar Over Burpess 30 Push Press #115/#75 – one partner works at a time 15 Synchronized Bar Over …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Hang Squat Clean (8 Minutes to find your 3RM ) Heat #1 2 Minutes Transition Heat #2 Metcon (AMRAP – Reps) 7 Minute AMRAP of 15 KB Snatches #1.5/#1 3 Bar Muscle Ups (Sub 5 C2B) 7 Minute AMRAP of: …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 Bar Over Burpees 12 Deadlifts #225/#155 3 HSPU’s increasing by 3 reps after each round (i.e. 3, 6, 9, 12…..)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk + Split Jerk (5 + 1 x 5) 2k Row (Time) Max Effort 2k Row

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 5) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5-4-3-2-1) Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 4) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 21 Thrusters #75/#55 15 Thrusters #95/#65 9 Thrusters #135/#95 3 Front Rack Lunges EMOM with what weight is on the bar Start the AMRAP after the call …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 5 ) CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner Accumulate Back Squats: 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 x #95, 140 …