CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Lynne!! Squat Clean (12 Minutes to find your 1RM) Metcon (Time) 400m Run 30 Pull Ups 20 Burpees Over The Bar 10 Power Cleans #205/#145 2 Rounds20 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 10 D-Ball Slams #40#30 10 D-Ball Cleans Over The Shoulder #40/#30 10 Box Jump Overs 24″/20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 25 Minute AMRAP of:: Accumulate G2O (one person works at a time): 10 125lbs for men (i.e. 75 x #135, 88 x #115, 106 x #95, 135 x #75, etc) …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 1 ) Hold 3 seconds in the bottom Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 10 HSPU’s 20 Wall Balls #20/#14 30 Du’s Reps go up as follows: 11-12-13-14-15-16 25-30-35-40-45-50 40-50-60-70-80-90

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press + Push Jerk + Split Jerk (4 x 5 + 4 + 3) “7/4/1776” (Time) 7 Rounds of: 4 Push Jerk #155/#105 17 Burpees Cash Out: 76 Calorie Row25 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x 3 70% of 1RM Squat Snatch) From Blocks (at knee) B: Clean Grip Deadlift + Clean Pull + Squat Clean (5 x 1 @ 75% of 1RM C&J) Clean Grip Deadlift w/ 3 Second Eccentric C: …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 1 ) Zercher Lunge (3 x 10 (5 each side)) Metcon (Time) Deadlift #225/#155 C2B 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 16 Single Arm KB Front Rack Step Ups #1.5/#1 24″/20″ 16 Single Arm KB Thruster #1.5/#1 16 T2BSwitch Arms Every 8 Reps

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Canada Day! Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 400m Run And Then 15 Front Squats #135/#95 10 Burpees Over The Bar 5 S2O #135/#95 2 Minute Rest 8 Minute AMRAP of: 400m Run And Then 15 Back …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 1 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 1000m Row 50 Alternating DB Snatches #50/#35 30 Bar Muscle Ups1 Rep = 100m Row