CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 3) Metcon (Time) 10 Alternating Dumbbell Snatch #70/#50 5 Bar Over Burpees 10 Snatches #135/#95 5 Bar Over Burpees 4 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (2 EMOM for 10 Minutes) hold across Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 HSPU’s 12 T2B 24 Du’s Rx+ Strict HSPU’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 5 ) 3 second pause in the bottom, hold across Metcon (Time) 40 Dumbbell Squats #50/#35 80 Burpees 120 Wall Balls #20/#14 Partition as needed20 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Strict Pull Ups (3 x 8) A2: Strict Ring Dips (3 x 8) A3: Strict T2B (3 x 8) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 21 KB Swings #2/#1.5 15 Calorie Row 9 C2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A1: Sotts Press (3 x 5 ) infront, clean grip A2: Tall Jerk (3 x 3) B: Clean and Jerk (1 E90S for 15 Minutes) C: Good Mornings (5 x 5 ) D: Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 …

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: 50 Deadlifts #225/#155 50 Bar Over Burpees 50 Cleans #165/#115 50 Bar Over Burpees 50 S2O #135/#95 50 Bar Over Burpees 50 Thrusters #95/#65 50 Bar …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A1: Squat Clean (1 x 1 @ 95%) A2: Squat Clean (3 x 2 @ 95% – 20lbs) hold across B: Snatch Grip Deadlift + Hang Squat Snatch (4 x 2 + 1 @ 75% Squat Snatch) building C: Front squat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Snatch (5 x 3 ) Overhead Squats (4 x 4) Isabel (Time) For Time: 30 Snatches, 135# / 95#

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 3 ) “Fight Gone Bad Tabata” (AMRAP – Reps) Tabata Wall Balls #20/#14 Tabata SDHP #75/#55 Tabata Box Jump 20″ Tabata Push Press #75/#55 Tabata Calorie Row The Tabata interval is 20 seconds of work followed by 10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A1: Squat Clean (1 x 1 @ 95%) A2: Squat Clean (3 x 2 @ 95% – 20lbs) hold across B: Snatch Grip Deadlift + Hang Squat Snatch (4 x 2 + 1 @ 75% Squat Snatch) building C: Front squat …