CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x 1 @ 90%, 92%, 95%, 97%, 101%) B: Clean and Jerk (5 x 1 @ 90%, 92%, 95%, 97%, 101%) C1: Z Press (3 x 10) C2: Dumbbell Bent Over Row (3 x 10)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 28 Minute AMRAP of: 50 Wall Balls #20/#14 40 Front Squats #135/#95 30 Assault Bike Calories 20 Push Press #135/#95 10 Rope Climbs 15’ One partner works at a time …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x 1 @ 90%, 92%, 95%, 97%, 101%) B: Clean and Jerk (5 x 1 @ 90%, 92%, 95%, 97%, 101%) C1: Z Press (3 x 10) C2: Dumbbell Bent Over Row (3 x 10)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Snatch (5 x 5) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 21 Kettlebell Snatch #1.5/#1 15 D-Ball Slams #40/#30 9 Burpee Box Jump 24″/20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 5 ) A2: Strict Chin Ups (5 x 8) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 6 Push Jerk #155/#105 12 Front Squats #155/#105 36 Du’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 50 Calorie Row 40 Wall Balls #20/#14 30 Dumbbell Burpees #50/#35 20 Bar Muscle Ups Rx+ Ring Muscle Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (3 Reps EMOM for 10 Minutes) Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In Teams of 3 complete the following: 120 Assault Bike Calories And Then 50 Toes to Bar 50 Bar Over Burpees 50 Power Snatches 3 Rounds Round 1 Barbell – 95/65 Round 2 Barbell – 115/85 Round 3 Barbell – …