CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 5 ) A2: Dumbbell Bent Over Row (5 x 8) Metcon (AMRAP – Rounds and Reps) “Pump Sesh” 8 Minute AMRAP of: 3 Rope Climbs 15’ 15 Dumbbell Chest Press #50/#35 9 Dumbbell Push Press #50/#35 2 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 8) Alternate every 2 minutes between Back Squats and Front Squats for 20 Minutes 75-85% 1RM Back Squat Hold Across Front squat (5 x 4 ) Alternate every 2 minutes between Back Squats and Front Squats for 20 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 4 ) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Tall Squat Clean (3 x 3) Don’t go any higher than 60% 1RM Squat Clean B: Squat Clean (3-3-2-2-1-1-1-1) C: Bulgarian Split Squat (3 x 10 (5 each side)) D: Metcon (Time) G2O #155/#105 1-10 5 Strict HSPU’s, 10 Pistols, …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 28 Minute AMRAP of: Partner 1 20 Dumbbell Front Rack Lunge Steps #50/#35 20 Pull Ups 20 Burpees Over The Dumbbells 20 Devils Press #50/#35 Partner 2 20 Dumbbell Step Ups #50/#35 20 T2B 20 Burpee Box …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (Find Your 1RM) B: Clean and Jerk (Find Your 1RM) C: Front squat (Find Your 1RM)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Big Clean Complex (5 x 1 ) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk 2k Row …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Frantasy Land” Thrusters #95/#65 Pull Ups 21-15-9 Thrusters #115/#75 C2B 15-12-9 Thrusters #135/#95 Bar Muscle Ups 12-9-6

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (Find Your 1RM) B: Clean and Jerk (Find Your 1RM) C: Front squat (Find Your 1RM)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 10 Power Snatch #95/#65 10 T2B 10 Overhead Squats #95/#65 10 Bar Over Burpees