CrossFit YKV – CrossFit View Public Whiteboard () “She Bear” Complex (5 x 1 ) 1 Power Snatch 1 OHS 1 Squat Snatch 1 OHS 1 Snatch Balance 1 OHSOutdoor WOD Metcon (Time) Outdoor WOD 30 Thrusters #95/#65 30 Power Snatches #95/#65 30 Push Jerks #95/#65 30 Overhead Squats #95/#65 30 Front Squats #95/#65 5 …

CrossFit YKV – CrossFit View Public Whiteboard () Squat Clean + Hang Squat Clean + Hang Power Clean + Power Clean (5 x 1 + 1 + 1) Outdoor WOD CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″Outdoor …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Outdoor WOD 0:00 Calorie Row Front Squats #135/#95 21-15-9 10:00 Calorie Row Push Press #115/#75 21-15-9 20:00 Calorie Row Thrusters #95/#65 21-15-9 Metcon (3 Rounds for time) Outdoor WOD 0:00 Calorie Row Front Squats #135/#95 21-15-9 10:00 Calorie Row Push Press #115/#75 21-15-9 …

CrossFit YKV – CrossFit View Public Whiteboard () Squat Snatch + Hang Power Snatch + Overhead Squat (5 x 1 + 1 + 1 ) Outdoor WOD Metcon (AMRAP – Rounds and Reps) Outdoor WOD “Munchy Brothers” 18 Minute AMRAP of: 12 Power Snatch #135/#95 200m Run 12 Alternating DB Snatch #70/#50 200m Run Metcon …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Home WOD 10 Minute AMRAP of: 10 Burpees 10 V- Ups 10 Air Squats 1 Minute Rest 8 Minute AMRAP of: 10 Dumbell Power Cleans #50/#35 10 Dumbbell Front Squats #50/#35 10 Dumbbell S2O #50/#35 1 Minute Rest 6 Minute AMRAP of: …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD “Deck of Death” Hearts: Thrusters #75/#55 Diamonds: V-Ups Spades: Front Rack Lunge Steps #75/#55 Clubs: Burpees Joker: 400m Run Using a deck of 52 cards, each suit represents a movement and each number represents the reps Ace = 1 Jack = 11 Queen = …

CrossFit YKV – Olympic Weightlifting View Public Whiteboard Metcon (No Measure) A) Tempo Power Snatch (4 second pull) 6×3 B) Snatch Pull + Hang Snatch + Snatch E90sx10 building C1) Behind the Neck Strict Press 4×10 (rest 30s before C2) C2) Single Leg Romanian Deadlift 4×10/leg (rest 1min before C1)

CrossFit YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 5) Outdoor WOD Metcon (Time) Outdoor WOD Power Snatch #75/#55 50-40-30-20-10 Burpee Box Jump 24″/20″ 15-15-15-15-15 Metcon (No Measure) Home WOD EMOM for 15 Minutes of: A1) 1 Turkish Get Up (each side) A2) 4 Windmills (each side) A3) 6 Overhead Squats (each side) …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) 12 Minute EMOM of: Minute 1 – 3 High Hang Power Clean Minute 2 – 4 Hang Power Clean Minute 3 – 5 Power Clean Minute 4 – 3 High Hang Power Clean Minute 5 – . . . . . . . .Outdoor WOD Metcon …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD “Big Floyd” 800 meter Run 25 Deadlifts #135/#95 25 Burpees 800 meter Run 25 Squat Cleans #135/#95 25 Burpees 800 meter Run 25 Push Presses #135/#95 25 Burpees 800 meter Run 25 Squat Clean Thrusters #135/#95 25 Burpees Metcon (Time) Home WOD “Big Floyd” …