CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (12 Minute EMOM) Minutes 1-4 3 Reps Minutes 5-8 2 Reps Minutes 9-12 1 Reps Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 3 Rounds of: 12 C2B 12 Alternating Single Arm Dumbbell Hang Split Snatch #50/#35 And …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 9 HSPU’s 15 T2B 21 Du’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Today we say goodbye to Anika as she moves with her family back to the United States. Good Luck Anika! This WOD is for you! Back Squat (5 x 8) Alternate E90S between Back Squats and Front Squats Use the same weight …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 5 ) CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capThe time Cap will be 22 minutes. Please scale accordingly.

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Big Clean Complex (5 x 1) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split JerkComplete 1 complex …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (E90s x 8 @ 60-70% building) Tempo (3 second count to mid thigh) B: Behind The Neck Split Jerk (3 x 3 @ 70% 1RM Split Jerk) C: Clean and Jerk (6 x 2 ) D: Back Squat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In Team of 3 complete the following AMRAP of: 1 Mile Run (one partner holds a d-ball #40/#30) 100 Assault Bike Calories 75 Overhead Squat #135/#95 50 Hang Power Snatch #135/#95 25 Ring/ Bar Muscle Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 2 ) Metcon (No Measure) Week 4 Muscle Up Program Ring Kipping Swings CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 3 ) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen: Wall Ball #14 SDHP #55 Push …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (E90s x 8 @ 60-70% building) Tempo (3 second count to mid thigh) B: Behind The Neck Split Jerk (3 x 3 @ 70% 1RM Split Jerk) C: Clean and Jerk (6 x 2 ) D: Back Squat …