CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 10) A2: Barbell Pullover (5 x 10) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 40 Alt DB Snatch #50/#35 40 Pull Ups 30 DB Burpees #50/#35 30 C2B Pull Ups 20 Devils Press #50/#35 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Deck of Death” Hearts: Dumbbell Push Press #50/#35 Diamonds: T2B Spades: Dumbbell Front Rack Lunges #50/#35 x 2 Clubs: Burpees Joker: 30/21 Assault Bike Calories Using a deck of 52 cards, each suit represents a movement and each number represents …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 2) Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP of: 3 Hang Power Snatches #75/#55 3 Overhead Squats #75/#55 30 Double Unders Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In teams of 3 complete the following: 100 T2B 100 Front Squat #135/#95 100 Bar Over Burpees 100 Thrusters #135/#95 2 Rounds One athlete works at a time

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Squat Snatch (1RM) Clean and Jerk (1RM)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)12 Minutes at each movement to find your 1RM Back Squat (1 x 1) Strict Press (1 x 1 ) Deadlift (1 x 1)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#40 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Clean and Jerk (1RM) Squat Snatch (1RM)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 3 ) Metcon (Time) 1000m Row 50 DB Front Squat #50/#35 30 C2B Rx+ Sub Pull Up/T2B Complex for C2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 4 ) Metcon (Time) Devils Press #50/#35 5-5-4-4-3-3-2-2-1-1 HSPU’s 10-9-8-7-6-5-4-3-2-1 30 Double Unders after each round