CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “Happy New Year!” “Dumbbell Elizabeth” 10 Minute AMRAP of: Odd Minutes – 9 Double Dumbbell Cleans #50/#35 Even Minutes – 9 Ring Dips Rest 2 Minutes “Dumbbell Diane” 10 Minute AMRAP of: Odd Minutes – 9 Double Dumbbell …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 3 ) Building Metcon (AMRAP – Rounds and Reps) “2019” 10 Minute AMRAP of: 20 Calorie Row 19 Wall Balls #20/#14 “2020” 10 Minute AMRAP of: 20 Push Press #95/#65 20 Du’s No rest between AMRAP’s Pick up …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (15 Minutes to Find Your 1RM) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 4 Devils Press #50/#35 6 Dumbbell Burpee Step Up Overs #50/#35 24″/20″ 8 Double Dumbbell Front Rack Lunge Steps #50/#35

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 5 ) Metcon (Time) Overhead Squats #115/#75 T2B 5-10-15-20-15-10-5

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 2019m Row (one partner works at a time) 50 Synchronized Wall Balls #20/#14 40 Leap Frog Burpees 20 Synchronized T2B 10 Alternating Rope Climbs 15′ 20 Synchronized T2B 40 Leap Frog Burpees 50 Synchronized …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch + Low Hang Squat Snatch + Hang Squat Snatch (5 x 1 @ 70% of Squat Snatch) building B: Squat Clean (5 x 1.1.1. @ 70% of 1RM Squat Clean) hold across, rest 10’s between reps C: Back …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 2 ) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Rest 5 Minutes Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Christmas Day 2017 Push Press + Push Jerk + Split Jerk (3 + 2 + 1 E2MOM for 10 Minutes) 2 Minutes Rest Metcon (AMRAP – Reps) 8 Minute AMRAP of: 10 Calorie Row 10 Burpees Over The Rower 1 Minute Rest …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Merry Christmas’ In teams of 3 complete the following 30 Minute AMRAP of: Partner 1: 400m Row Partners 2 and 3: 60 Alternating Wall Balls #20/#14 30 Synchronized Jump Squats 15 Alternating G2O #135/ #95 Weight …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “12 Days of Christmas” 1 Power Snatch #135/#95 2 Overhead Squat #135/#95 3 Power Clean #135/#95 4 Push Jerk #135/#95 5 Front Squat #135/#95 6 Deadlifts #135/#95 7 HSPU’s 8 Burpees 9 KB SDHP #2/#1.5 10 KB Swing #2/#1.5 11 …