CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 2) Metcon (AMRAP – Rounds and Reps) “8 Days of Hanukkah” 8 Minute AMRAP of: 8 Dumbbell Front Rack Lunges #50/#35 8 Burpees Over The Dumbbell 8 Pull Ups 2 Minutes Rest 8 Minute AMRAP of: 8 Devil’s …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Strict Pull Ups (3 x 10) A2: Strict Ring Dips (3 x 10) A3: Strict T2B (3 x 10) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 1000m Row 50 Alternating DB Snatches #50/#35 30 Bar Muscle Ups 100m …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max) B: “Frantasy Land” (Time) Thrusters #95/#65 Pull-Ups 21-15-9 Thrusters #115/#75 C2B 15-12-9 Thrusters #135/#95 Bar Muscle-Ups 12-9-6 C1: Ring Hamstring Curls (3 x 12) C2: Barbell …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 200 Box Jump Overs 24″/20″ 150 Wall Balls #20/#14 100 G2O #95/#65 50 Bar Over Burpees Partition Reps as needed

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A: Snatch Grip Deadlift (5 x 5 @90-100%) Halting B: Squat Snatch (1 Rep EMOM for 15 Minutes @ 75%) hold across C: Back Squat (15 Minutes to Find Your 3RM)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday AMY and Welcome Back Gerald and Kevin!! Squat Clean (5 x 3 ) Metcon (Time) “Double Dumbbell Double DT” 12 Dumbbell Deadlifts #50/#35 9 Dumbbell Hang Power Cleans #50/#35 6 Push Jerk #50/#35 10 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Jerk Balance (3 x 3 ) Split Jerk (5 x 3 ) TNG, Hold Across “Blackjack” (Time) “Blackjack” 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A: Snatch Grip Deadlift (5 x 5 @90-100%) Halting B: Squat Snatch (1 Rep EMOM for 15 Minutes @ 75%) hold across C: Back Squat (15 Minutes to Find Your 3RM)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 4 ) CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 2 ) A2: Pendlay Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 S2O #135/#95 9 T2B 30 Double Unders E3MOM (0:00, 3:00, 6:00, 9:00) Or 30 Single Unders E3MOM (0:00, …