CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Sotts Press (3 x 3) B: Snatch Balance (5 x 1 ) C: Squat Snatch (3-3-2-2-1-1) D: Metcon (Time) G20 #165/#115 2-4-6-8-10 5 C2B, 10 HSPU’s, 15 Pistols after each round E1: Z Press (3 x 10) E2: Strict T2B …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In teams of 3 complete the following: 100/70 Calorie Row 75 Box Jump Overs 24″/20″ 50 Power Snatches #135/#95 15 Rope Climbs 15’ 50 Clean and Jerks #135/#105 75 Burpee Box Jumps 24″/20″ 100/70 Assault Bike Calories One person works …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (4 x 3 @ 80% 1RM Squat Snatch) Hold Across B: Behind The Neck Push Press + Snatch Balance (5 x 1 @ 85% of 1RM Squat Snatch ) Hold Across C: Snatch Grip Deadlift (4 x 5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 5 ) “JOKER” (Time) T2B 1-2-3-4-5-6-7-8-9-10 Deadlifts #225/#155 10-9-8-7-6-5-4-3-2-1

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 5 ) TNG, Hold Across Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 21 Thrusters #95/#65 21 Pull Ups 15 Thrusters #115/#75 15 C2B 9 Thrusters #135/#95 9 Bar Muscle Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (4 x 3 @ 80% 1RM Squat Snatch) Hold Across B: Behind The Neck Push Press + Snatch Balance (5 x 1 @ 85% of 1RM Squat Snatch ) Hold Across C: Snatch Grip Deadlift (4 x 5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 5) Metcon (Time) 40 Devils Press #50/#35 60 Dumbbell Front Rack Step Ups #50/#35 80 Dumbbell Burpees #50/#35 Partition reps as needed 20 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 4 ) A2: Bent Over Row (5 x 8) Metcon (Time) 10 HSPU’s 50 Du’s 5 Rounds RX+ Strict HSPU’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard I know birthdays get worse as you get older but look on the bright side – Not many left now! Happy Birthday Daniel! Deadlift (5 x 2 ) Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (2 Reps EMOM for 10 Minutes) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsPick Cindy or Mary Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) …