CrossFit YKV – Olympic Weightlifting View Public Whiteboard A: Tall Squat Clean (5 x 3 ) B: Power Clean + Jerk (1RM) C1: Front squat (3 x 10) 55% of 1RM Front Squat C2: Back Squat (3 x 10) 55% of 1RM Front Squat

CrossFit YKV – CrossFit View Public Whiteboard Push Press + Push Jerk + Split Jerk (4 x 3 + 2 + 1) Indoor/Outdoor WOD Metcon (Time) Indoor/Outdoor WOD G2O #135/#95 10-1 Indoor = 1 Round of Cindy after each round (5 Pull Ups, 10 Push Ups, 15 Air Squats) Outdoor = 200m Run after each …

CrossFit YKV – CrossFit View Public Whiteboard Power Clean (EMOM for 12 Minutes) 1-4 Minutes 3 Power Cleans 5-8 Minutes 2 Power Cleans 9-12 Minutes 1 Power Clean Indoor/Outdoor WOD Metcon (AMRAP – Reps) Indoor/Outdoor WOD 3 Minutes Max Wall Balls #20/#14 3 Minutes Max Calorie Row 2 Minutes Max Wall Balls #20/#14 2 Minutes …

CrossFit YKV – CrossFit View Public Whiteboard () Push Press (5 x 5 ) Indoor WOD “JOKER” (Time) T2B 1-2-3-4-5-6-7-8-9-10 Deadlifts #225/#155 10-9-8-7-6-5-4-3-2-1Indoor WOD Metcon (No Measure) Home WOD E2MOM for 10 Minutes of: 10 Z-Press 10 Bent Over Front Raise Metcon (AMRAP – Rounds and Reps) Home WOD 15 Minute AMRAP of: 50 Double …

CrossFit YKV – CrossFit View Public Whiteboard Back Squat (5 x 10) Alternate movements every 2 minutes for 20 minutes. Use the same weight for both movements. Start at 50% of your Back Squat and build Indoor WOD Front squat (5 x 5) Alternate movements every 2 minutes for 20 minutes. Use the same weight …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Outdoor WOD 8 Minute AMRAP of: Odd – 8 G2O #95/#65 Even – 16 KB Deadlifts #2/#1.5 2 Minutes Rest 8 Minute AMRAP of: Odd – 6 G2O #115/#75 Even – 12 KB SDHP #2/#1.5 2 Minutes Rest 8 Minute AMRAP of: Odd – …

CrossFit YKV – CrossFit View Public Whiteboard () Clean and Jerk (5 x 1. 1. 1.) rest 10 seconds between reps Outdoor WOD Metcon (AMRAP – Rounds and Reps) Outdoor WOD 16 Minute AMRAP of: 3 Back Squats #135/#95 3 Burpees 6-9-12-15-18-21 . . . . Metcon (No Measure) Home WOD Dummbell Clean and Jerk …

CrossFit YKV – Olympic Weightlifting View Public Whiteboard Metcon (No Measure) Work to a heavy complex 2 Snatch Balance 1 Overhead Squat Front Squat + Back Squat 3 x 10 + 10 @50% of your Front Squat Shoulder Accessory Tall Kneeling BTN Snatch Grip Press 3 x 12-15 @empty barbell

CrossFit YKV – CrossFit View Public Whiteboard () Clean and Jerk (5 x 1. 1. 1.) rest 10 seconds between reps Outdoor WOD Metcon (AMRAP – Rounds and Reps) Outdoor WOD 16 Minute AMRAP of: 3 Back Squats #135/#95 3 Burpees 6-9-12-15-18-21 . . . . Metcon (No Measure) Home WOD Dummbell Clean and Jerk …

CrossFit YKV – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Outdoor WOD Metcon (Time) Home WOD 100 Double Unders 30 Tuck Jumps 30 Dumbbell Thrusters #50/#35 5 Rounds