CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 8) A2: Strict C2B (5 x 6 ) Metcon (AMRAP – Reps) 15 Minute AMRAP of: Max Bar Muscle Ups Perform the following every time you come off the bar: 9 Deadlifts #155/#105 12 Push Ups 15 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 1 ) hold 3 seconds in the bottom of the squat hold across Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 3 Front Squats #135/#95 3 Burpees Over The Bar 3 Pull Ups 6, 9, …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)10 minutes to find your 1RM for each lift B: “Mamba & Gigi” (AMRAP – Rounds and Reps) 18 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)You have 10 Minutes for each lift to find your 1RM

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (4 x 1.1. Week 4 +2.5-5lbs ) rest 3 seconds between reps hold across B: Power Clean + Jerk (3 x 2 +1 80% of PC) building C: Front squat (5 x 3 Week 4 +2.5-5lbs ) hold …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In Teams of 3 complete the following: 600m Row 30 Burpees Over The Bar 9 Rope Climbs 15′ 3 Rounds And Then 21 Clean and Jerks #115/#85 21 Clean and Jerks #135/#95 21 Clean and Jerks #155/#105 21 Clean and …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 2) Metcon (Time) 3 Minute AMRAP of: 10 Devils Press #50/#35 33 T2B 10 Devils Press #50/#35 27 HSPU’s 10 Devils Press #50/#35 21 C2B 10 Devils Press #50/#35 15 Strict HSPU’s 10 Devils Press #50/#35 9 Ring …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (4 x 1.1. Week 4 +2.5-5lbs ) rest 3 seconds between reps hold across B: Power Clean + Jerk (3 x 2 +1 80% of PC) building C: Front squat (5 x 3 Week 4 +2.5-5lbs ) hold …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 100 Jump Squats 75 Wall Balls #20/#14 50 Calorie Row 100 KB SDHP #2/#1.5 50 Calorie Row 75 Wall Balls #20/#14 100 Jump Squatships touch Medicine Ball in the bottom of the squat

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) On a 34 minute running clock complete the following: 1 Round of DT #155/#105 40 Bar Over Burpees 1 Round of DT #155/#105 30 Bar Over Burpees 1 Round of DT #155/#105 20 Bar Over Burpees 1 Round of DT …