CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (12 Minute EMOM) Minutes 1-4 3 Reps Minutes 5-8 2 Reps Minutes 9-12 1 Rep Metcon (Time) 100 Du’s And Then Alternating Dumbbell Snatch #50/#35 Dumbbell Overhead Squat #50/#35 Burpees Over The Dumbbell 21-15-9 And Then 100 Du’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Todays workout is brought to you by the Birthday Boy Josh!! Strict Press (5 x 10) King Kong (Time) 3 Rounds for Time of: 1 Deadlift, 455# 2 Muscle-Ups 3 Cleans, 250# 4 Handstand Push-UpsWomen: Deadlift #320 Clean #175 Pick “King Kong” …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 6) Alternate E90S between Back Squats and Front Squats Use the same weight for both movements and hold the weight across Heavier than week 2 15 Minutes Front squat (5 x 3) Alternate E90S between Back Squats and …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Sotts Press (3 x 5 ) B: “She Bear” Complex (5 x 1) 1 Power Snatch 1 OHS 1Squat Snatch 1 OHS 1 Snatch Balance 1 OHS C1: Handstand Push-ups (10 Minute EMOM) Minute 1 – 30 Seconds Kipping Minute …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 5 ) Metcon (Time) “Tabata Luiz” 40 Wall Balls #20/#14 40 Overhead Squats #95/#65 40 TTB 40 Thrusters #95/#65 The workout must be done in Tabata style (20 seconds of work and 10 seconds rest)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following in the YKV parking lot: 90 Seconds Tire Flip Jump Through 90 Seconds Assault Bike Calories (divide by 4) 90 Seconds Atlas Stone Over The Shoulder #130/#95 90 Seconds Farmers Carry #230/#150 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (No Measure) Muscle up transition drill on a box or on floor into a full ring dip. 10 full reps into a ring dip rest 1 minute repeat one more time. 3 sets of: 3 10-second muscle up negatives beginning at …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch ( E90’s x 10 @ 60-70% building) Tempo (3 second count through first and second pull) B: Squat Snatch + Hang Power Snatch + Overhead Squat (6 x 1 + 1 + 2 ) C: Back Squat (3 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Kate!!!! Push Jerk (5 x 5 ) Metcon (AMRAP – Rounds and Reps) “Kate’s Gift to You!!” 20 Minute AMRAP of: 7 Strict Pull Ups 12 HSPU’s 17 Sit Ups 22 Air Squats 200m Run Rx+ Weight Vest #20/#14

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat (5 x 1 + 1 + 1) CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees …