CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 1 ) Metcon (AMRAP – Reps) 3 Minute AMRAP of: Buy in 5 Push Jerk #155/#105 10 Bar Over Burpees 15 Jump Squats Perform Wall Balls #20/#14 in the remainder of the 3 minutes. 1 Minute Rest 5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 4 ) 3 second pause in the bottom hold across Metcon (Time) Front Squats #155/#105 C2B 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Sotts Press (3 x 3) B: Snatch Balance (3 x 3 ) C: Tall Snatch (3 x 3) D: High Hang Squat Snatch (15 Minute EMOM) Minute 1 – 3 High Hang Squat Snatch Minute 2 – 4 Hang Squat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 5 ) Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, …

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 8 Dumbbell Front Rack Lunge Steps #50/#35 2 Minute …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 2) Metcon (AMRAP – Reps) 2 Minutes Squat Cleans #165/#115 1 Minute Bar Over Burpees 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard A: Metcon (Time) 0:00-10:00 Dumbbell Squats #50/#35 Burpees Over The Dumbbell 1-2-3-4-5-6-7-8-9-10 B: Metcon (Weight) 10:00-20:00 Find Your 3RM Hang Power Snatch C: Metcon (Time) 20:00-30:00 Wall Balls #20/#14 20-18-16-14-12-10-8-6-4-2 T2B 10-9-8-7-6-5-4-3-2-1 D: Metcon (Weight) 30:00-40:00 Find Your 3RM Hang …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5-4-3-2-1) A2: Ring Rows (5 x 12) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: “Jackie XL” 1000m Row 50 Thrusters #95/#65 30 Bar Muscle Ups100m Row = 1 Rep

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A1: Squat Snatch (1 x 1 @ 95%) A2: Squat Snatch (3 x 2 @ 95% -20lbs) hold across B: Squat Clean (3 x 2 ) week 1 + 2.5-5lbs hold across C: Front squat (5 x 5 ) week 1 …