CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5-4-3-2-1) Metcon (Time) 100 Du’s And Then Box Jump Overs 24″/20″ KB Swings #2/#1.5 21-18-15-12-9-6-3 And Then 100 Du’s20 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 2 ) 3 second pause in the bottom, hold across Metcon (Time) “Hold on Tight!!” Calorie Row Double KB Squat Cleans #1.5/#1 K2E 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 4 ) Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Sotts Press (3 x 5 E90S) Clean grip from infront B: Strict Press in Split Jerk Position (3 x 5 E90S) C: Power Clean + Jerk (7 x 1 + 2 ) D: Clean Pull (5 x 2 ) 6 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) “Tabata RX” With a partner complete the following 40 second intervals: Front Squats #135/#95 Bar Over Burpees S20 #135/#95 T2B Thrusters #135/#95 Alternating Intervals with your partner. 8 intervals per movement. Record the lowest round for each …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (3 x 2 ) Week 3 + 2.5 – 5 lbs Hold Across B: Squat Snatch (4 x 1 ) -15 to 20 lbs of A 5 Second Hold in Catch C: Squat Clean (3 x 2 ) …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (12 Minutes to find your 1RM ) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 40 Alternating Dumbbell Snatches #50/#35 40 Pull Ups 30 Dumbbell Burpees #50/#35 30 C2B 20 Devils Press #50/#35 20 Bar Muscle Ups Rx+ …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 5 ) Metcon (Time) Wall Balls #20/#14 50-40-30-20-10 Rope Climbs 15′ 1-2-3-4-5

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (3 x 2 ) Week 3 + 2.5 – 5 lbs Hold Across B: Squat Snatch (4 x 1 ) -15 to 20 lbs of A 5 Second Hold in Catch C: Squat Clean (3 x 2 ) …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Snatch (4 x 2 ) Overhead Squats (4 x 3 ) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#