CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 10) A2: KB Bent Over Row (5 x 8) The Chief (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 3 ) 3 second pause in the bottom hold across Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 10 Bar Over Burpees 15 Front Squats #95/#65 20 Pull Ups Weight goes up as follows after …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Rope Climb (3 x 3 ) A2: Handstand Hold (3 x 40 Seconds) A3: L-Sit (3 x 40 Seconds) CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Tall Squat Clean (3 x 3 E90S) Warm Up 50% 1RM Squat Clean B: High Hang Squat Clean (15 Minute EMOM) Minute 1 – 3 High Hang Squat Clean’s Minute 2 – 4 Hang Squat Cleans Minute 3 – 5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 30 Minute AMRAP of: Partner 1: Assault Bike Calories 30/21 Partner 2: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air SquatsSwitch after every round of Assault Bike …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 12 Minute AMRAP of: Partner 1: Calorie Row 30/21 Partner 2: 4 Devils Press #50/#35 6 Dumbbell Box Step Overs #50/#35 20″ 8 Dumbbell Front Rack Lunge Steps #50/#35 2 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (3 x 2 ) Week 2 + 2.5-5 lbs Hold Across B: Clean Grip Deadlift + Power Clean (4 x 2 + 1) Build from 80% 1RM Power Clean C: Squat Snatch (3 x 2) Week 2 + …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 2) Metcon (Time) 30 Clean and Jerks #135/#95 10 Bar Muscle Ups 20 Snatches #135/#95 10 Bar Muscle Ups 10 Thrusters #135/#95 10 Bar Muscle Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 2) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 25’ Right Arm Dumbbell Overhead Lunge #50/#35 16 HSPU’s 25’ Left Arm Dumbbell Overhead Lunge #50/#35 16 T2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 3) Metcon (AMRAP – Rounds and Reps) With a partner complete the following 14 Minute AMRAP of: Synchronized Burpee Box Jump Overs 24″/20″ Synchronized Deadlifts #225/#155 3-6-9-12-15 . . . . . . . . .