CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 2 ) Metcon (Time) 21 Box Jump 24″/20″ 21 S2O #135/#95 15 Box Jump 30″/24″ 15 S2O #155/#105 9 Box Jump 34″/30″ 9 S2O #185/#130

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 10) Alternate every 2 minutes between Back Squats and Front Squats for 20 minutes Hold across 70%-80% 1RM Back Squat Front squat (5 x 5 ) Alternate every 2 minutes between Back Squats and Front Squats for 20 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (No Measure) A1) Banded Muscle Up Turn Over 3 x 5 A2) False Grip Ring Pull Ups 3 x 6 A3) Ring Dips 3 x 8 Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 400m Run 32 Alternating Dumbbell …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Metcon (Weight) Workout 1 Women Intermediate 8min CAP 3-Rep Max Bench Press *No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench. Men Intermediate 8min CAP …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard You’re off to Great Places! Today is your day! Your mountain is waiting, So … get on your way!! Happy Birthday Courtney!!! Metcon (Time) With a partner complete the following: 25 HSPU’s 15 Devils Press #50/#35 25 T2B 3 Rounds And Then …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard 1 High Pull + 1 Power Clean + 1 Hang Clean x 5 (5 x 1 + 1 + 1) Metcon (Time) Dumbbell Squat Cleans #50/#35 25-20-15-10-5 Rope Climbs 15’ 5-4-3-2-1 Rx+ #60/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 3) CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (10 x 1 50% 1RM Squat Snatch) Tempo E30S B: Squat Snatch (5 x .1.1.1 70%-80% 1RM Squat Snatch) 3 Position Snatch Hold Within Range C: Front squat (5 x 2 Week 7 + 0-5lbs) Hold Across D: …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 12 C2B 8 Deadlifts #245/#165 12 HSPU’s 8 Deadlifts #245/#165

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 6) A2: Rope Pull Up (5 x 8 ) 4 right hand on top and 4 left hand on top Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 50 Air Squats 50 Sit Ups 50 …