CrossFit YKV – CrossFit View Public Whiteboard Don’t forget to sign up for the Halloween Throwdown October 31st, 2020!! Power Clean (5 x 3 ) Metcon (Time) 20 Devils Press #50/#35 40 Dumbell Step Up Overs #50/#35 20″ 60 Dumbbell Push Press #50/#35 800m Run Partition reps as needed1 rep per 100m run left Metcon …

CrossFit YKV – CrossFit View Public Whiteboard Thruster (2 EMOM for 10 Minutes) Metcon (AMRAP – Reps) 3 Minute AMRAP of: 3 Bar Muscle Ups 6 Thrusters #135/#95 9 Calorie Row Perform Bar Over Burpees in the remainder of the 3 Minute AMRAP 1 Minute Rest 5 Rounds Metcon (No Measure) Home WOD 2 EMOM …

CrossFit YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 3 ) “Karabel” (Time) 3 Power Snatches #135/#95 15 Wall Balls #20/#14 10 Rounds Metcon (No Measure) Home WOD EMOM for 10 Minutes of: 5 Single Dumbbell Snatch Balancealternate arms EMOM Metcon (Time) Home WOD “Karabel” 3 Alternating Dumbbell Squat Snatch #50/#35 15 Alternating …

CrossFit YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 2 ) A2: Db Row (5 x 10) Metcon (Time) Bench Press #155/#105 21-15-9 Burpees 42-30-18 Double Unders 84-60-36 Metcon (No Measure) Home WOD A1) Dumbbell Floor Press 5 x 15 A2) Dumbbell Rows 5 x 15 Metcon (Time) Home WOD Plyometric Push …

CrossFit YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 3 ) pause 3 seconds in the bottom of the squat 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 …

CrossFit YKV – Olympic Weightlifting View Public Whiteboard () A: Snatch Grip High Pull (5 x 4 ) @ 100-110% percentages based off of 1RM Squat Snatch B: Squat Snatch (5 x 3) Segmented Squat Snatch @ 60% – 70% C: Front Squat + Back Squat (6 x 1) 1 x 1 + 2 @ …

CrossFit YKV – Comp Class View Public Whiteboard A: Snatch Grip High Pull (5 x 4 ) @ 100-110% percentages based off of 1RM Squat Snatch B: Squat Snatch (5 x 3) Segmented Squat Snatch @ 60% – 70% C: Front Squat + Back Squat (6 x 1) 1 x 1 + 2 @ 77% …

CrossFit YKV – CrossFit View Public Whiteboard Deadlift (4 x 6) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (No Measure) Home WOD 10 Minute EMOM of: 6 Dumbbell Deadlift Metcon (Time) Home WOD Dumbbell Deadlift #50/#35 HSPU’s 21-15-9

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 100 Front Squats #135/#95 100 Pull Ups 100 Push Press #115/#75 100 Bar Over Burpees 100 Thrusters #95/#65 One partner works at a time Metcon (Time) Home WOD 50 Dumbbell Squats #50/#35 50 Push Ups 50 Dumbbell Push Press #50/#35 …

CrossFit YKV – CrossFit View Public Whiteboard Squat Clean (5 x 3 ) Metcon (Time) “Awful Annie” Double Unders V-Ups 50-40-30-20-10 Clean #185/#125 5-4-3-2-1Rx+ GHD Sit Ups Clean #275/#185 The first person signed up will have first dibs on the GHD (must have GHD training experience) Metcon (No Measure) Home WOD 3 EMOM for 10 …