CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard DAY 1 High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (5 x 1 ) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 2 HSPU’s 5 Air Squats 4, 10, 8, 20 . . . . . .

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard I hope you know that your mid-October birthday means your parents got freaky on Valentines Day! Happy Birthday Agnes!! Push Jerk (5 x 3 ) Metcon (Time) “Aggie’s F45 Birthday WOD” 10 Overhead Squats#115/#75 14 KB Swings #2/#1.5 7 Front Squats #115/#75 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard It’s Scientifically proven that too many birthdays are not good for you! Happy Birthday Michelle and Cecile!!! Power Clean (EMOM for 12 Minutes) Minutes 1-4 3 Reps Minutes 5-8 2 Reps Minutes 9-12 1 Reps Metcon (Time) Wall Balls #20/#14 Sit Ups …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Thanksgiving!! Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 4) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 800m Run And Then DB Devils Press #50/#35 DB Step Ups #50/#35 20″ 2, 4, 6, 8, 10 . . . . . . . .

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Hang Squat Clean + Jerk (6 x 2 @ 75% 1RM Clean and Jerk) Building B: Jerk Drive (3 x 3 70% 1RM Clean and Jerk) C: Split Jerk (4 x 2 @70% 1RM Clean and Jerk) D: Back Squat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: “Karen” 150 Wall Balls #20/#14 And then “Fran” Thrusters #95/65 Pull Ups 21-15-9 And then “Elizabeth” Squat Cleans #135/#95 Rings Dips 21-15-9 And then “Annie” Du’s Sit Ups 50-40-30-20-10 One partner works at a …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 50 Back Squat #135/#95 40 Pull Ups 30 S2O #135/#95 50 Front Squat #95/#65 40 Pull Ups 30 S2O #95/#65 50 Overhead Squat #65/#45 40 Pull Ups 30 S2O #65/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 2 ) Muscle-ups (1-3 EMOM for 10 Minutes) Muscle Up Progression Week 6 (final week) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Hang Squat Clean + Jerk (6 x 2 @ 75% ) Building B: Jerk Drive (3 x 3 70%) C: Split Jerk (4 x 2 @70%) D: Back Squat (3 x 3 @ 20lbs) Building to a heavy single 40 …