CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 8) A2: Ring Rows (5 x 12) “Drake” (Time) 400m Run 30 Wall Balls #20/#14 5 Bar Muscle Ups 4 Rounds Rx+ Wall Ball #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 4) Alternate E90S between Back Squats and Front Squats Use the same weight for both movements and hold the weight across 15 Minutes Front squat (5 x 2) Alternate E90S between Back Squats and Front Squats Use the …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Metcon (No Measure) Gymnastics: Press to Handstand Progressions Accumulate as many quality reps of any of the following progressions in 10 minutes: 1) Straddle Press to Handstand Off of a Box and Against the Wall 2) Press to Handstand Negatives …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 1 ) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “Runaway Train” In Teams of 3 complete the following: 400m Team Run 80/60 Calorie Assault Bike 3 Rounds And Then 21 Clean and Jerks #115/#85 21 Clean and Jerks #135/#95 21 Clean and Jerks #155/#105 21 Clean and …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Clean Pull (4 x 3 @ 80-90%) Segmented Clean Pull (pause 3 seconds at knee, mid thigh and extension) B: Squat Clean (4 x 3 @ 50-60% of 1RM C&J) No Hook Grip, No Feet, Squat Clean C: Hang Power …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean + Hang Squat Clean + Hang Power Clean + Power Clean (5 x 1) Metcon (No Measure) Week 2: 3 minute AMRAP of: 50 Double Unders 10 Ring Dips 1 minute rest 2 Rounds Metcon (AMRAP – Rounds and Reps) …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 3 ) CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Clean Pull (4 x 3 @ 80-90%) Segmented Clean Pull (pause 3 seconds at knee, mid thigh and extension) B: Squat Clean (4 x 3 @ 50-60% of 1RM C&J) No Hook Grip, No Feet, Squat Clean C: Hang Power …

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 15 Minutes Front squat (5 x 3 ) Alternate E90S between Back Squats and Front Squats Use …