CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Metcon (AMRAP – Reps) 4 Minute AMRAP of: 5 Thrusters #135/#95 10 Burpees Over Bar 15 Jump Squats Max HSPU’s in the remainder of the 4 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Power Clean + Jerk (4 x 3 @75-80% of 1RM Squat Clean) hold across B: Squat Snatch (1 Rep EMOM for 12 Minutes @ 70% 1RM Squat Snatch) hold across C: Back Squat (4 x 3 @ 85% of 1RM …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete 2 Rounds of the following: 25 DB Thrusters #50/#35 25 Pull Ups 25 Burpees 25 DB Cleans #50/#35 25 SDHP #2/#1.5 25 Wall Balls #20/#14 25 Cal Row 25 KB Swings #2/#1.5 Complete as a Daisy …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 4 ) Metcon (AMRAP – Reps) 6 Minute AMRAP of: 500m Row 25 T2B In the remaining time AMRAP Cleans #135/#95 Rest 1 Minutes 6 Minute AMRAP of: 500m Row 25 T2B In the remaining time AMRAP Cleans …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 5 ) 60%, 70%, 75%, 80%, 85% Metcon (Time) Push Jerk #135/#95 Bar Over Burpees 10-1 4 Front Rack Lunges #135/#95 EMOM 20 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Power Clean + Jerk (4 x 3 @75-80% of 1RM Squat Clean) hold across B: Squat Snatch (1 Rep EMOM for 12 Minutes @ 70% 1RM Squat Snatch) hold across C: Back Squat (4 x 3 @ 85% of 1RM …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 5) Snatch Grip Deadlift (3 x 5) 105%-110% 1RM Squat Snatch CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 5) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats20 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 6 ) Metcon (AMRAP – Reps) 3 Minutes Max Wall Balls #20/#14 3 Minutes Max Calorie Row 2 Minutes Max Wall Balls #20/#14 2 Minutes Max Calorie Row 1 Minute Max Wall Balls #20/#14 1 Minute Max Calorie …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 1) Metcon (Time) Overhead Squats #95/#65 Bar Over Burpees 21-18-15-12-9-6-3