CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Deck of Death” Hearts: Dumbbell Push Press #50/#35 Diamonds: Ball Slams #40/#30 Spades: Dumbbell Squats #50/#35 Clubs: Burpees Joker: 30/21 Assault Bike Calories Using a deck of 52 cards, each suit represents a movement and each number represents the reps …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 5) Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click hereWomen Deadlift #155

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Sotts Press (3 x 4 ) Clean Grip Infront B: Close Grip Overhead Squat (3 x 4 ) Clean Grip C: Squat Clean and Jerk (3-3-2-2-1-1) D: Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 2000m Row 60 G2O #135/#95 60 Bar Over Burpees 1000m Row 30 G2O #165/#115 30 Bar Over Burpees 500m Row 15 G2O #185/#130 15 Bar Over Burpees One partner works at a time

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x 1. 1. 1. 70-80%) 3 Positions High Hang, Knee, Floor B: Split Jerk (6 x 1. 1. 80-85%) E90’s C: Front squat (5 x 3 ) Week 6 + 0-5lbs hold across D: Squat Snatch (10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard 1 Power Clean + 2 Hang Squat Clean + 1 Squat Clean (5 x 1 + 2 + 1) Metcon (Time) 5 Strict Pull Ups 10 Bar Over Burpees 15 Hang Squat Cleans #135/#95 5 Rounds23 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 5 ) CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap20 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x 1. 1. 1. 70-80%) 3 Positions High Hang, Knee, Floor B: Split Jerk (6 x 1. 1. 80-85%) E90’s C: Front squat (5 x 3 ) Week 6 + 0-5lbs hold across D: Squat Snatch (10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard 1 Power Clean + 2 Hang Squat Clean + 1 Squat Clean (5 x 1 + 2 + 1) Metcon (Time) Dumbbell Squat Cleans #50/#35 27-21-15-9 Rope Climbs 15’ 4-3-2-1 Rx+ #60/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Snatch (12 minutes to find your 1RM) Metcon (Time) Deadlifts #315/#225 Burpee Box Jumps 30″/24″ 21-15-915 Minute Time Cap