CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Tall Snatch (Max Reps in One Minute) @ 60% 1RM Squat Snatch 4 Rounds 2 Minutes Rest between sets Metcon (Time) 600 m Run 21 Ring Dips 21 Hang Power Snatch #95/#65 400 m Run 15 Ring Dips 15 Hang Power Snatch …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Lunge (3 x 4 each side) Front Rack Lunge (3 x 4 each side) Back Rack Lunge (3 x 4 each side) Metcon (Time) 30 Front Rack Lunge Steps #95/#65 30 Push Press #95/#65 30 Bar Over Burpees 20 Front Rack …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Handstand Walk (10 Min EMOM (For Distance)) Every minute on the minute athletes will handstand walk for distance. Level 1: 5 feet Level 2: 10 feet Level 3: 25 feet DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a Partner complete the following: 10 Snatches #115/#75 15 Burpee Box Jumps 24″/20″ 20 Pull Ups 3 Rounds And Then 50 Cal Row And Then 10 Snatches #135/#95 15 Burpee Box Jumps 24″/20″ 20 C2B 2 Rounds And Then …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Snatch Pull (3 x 5 ) @ 105-110% of 1RM Squat Snatch Deficit B: Squat Snatch (1 Rep EMOM for 10 Minutes) @ 80-90% 1RM Squat Snatch C: Snatch Balance + Overhead Squat (6 x 1 + 1) @ 80-90% …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 3) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Clean Pull (3 x 5 ) @ 105-110% 1RM Squat Clean Deficit B: Squat Clean (1 Rep EMOM for 10 Minutes ) 80-90% 1RM Squat Clean C: Split Jerk (6 x 1. 1. ) @75-90% 1RM Squat Clean D: Front …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (3 Reps EMOM for 10 Minutes) Metcon (Time) 1 Mile Run And Then 7 Thrusters #95/#65 7 Bar Over Burpees 7 T2B 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 16 Alternating Dumbbell Snatch #50/#35 25’ Weighted Crab Walk #50/#35 5 Bar Mu’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 3 ) A2: Ring Rows (5 x 12) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to …