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

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x 3 ) From The Blocks (Knee) 70% of 1RM Squat Snatch B: Hang Power Snatch + Snatch Balance (5 x 1) 70% of 1RM Squat Snatch C: Clean Grip Deadlift + Clean Pull + Squat Clean …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 2) pause 3 seconds in the bottom Metcon (AMRAP – Rounds and Reps) “The Bear” 14 Minute AMRAP of: 7 Power Clean #135/#95 7 Front Squat #135/#95 7 Push Press #135/#95 7 Back Squat #135/#95 7 Push …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 9 HSPU’s 15 KB Swings #2/#1.5 21 DU’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x 3) From Blocks (Knee) 75% 1RM C&J B: Split Jerk (4 x 2) Pause Jerk 75% of 1RM C&J C: Snatch Grip Deadlift + Snatch Pull + Squat Snatch (5 x 1 ) Snatch Grip Deadlift …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (3 x 4 ) Power Snatch (5 x 2) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 12 Deadlifts #115/#75 9 Overhead Squat #115/#75 6 Hang Power Snatch #115/#75

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 6) A2: Strict Chin Up (5 x 6 ) Metcon (Time) 1 Mile Run 30 Wall Balls #20/#14 30 Pull Ups 20 Wall Balls #20/#14 20 Pull Ups 10 Wall Balls #20/#14 10 Pull Ups Rx+ Wall …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Hang Squat Clean (6 x 1) 75%-80%-85% 80%-85%-90% Metcon (Time) Power Clean #155/#105 10-8-6-4-2 T2B 20-16-12-8-4 After the count of 3-2-1 perform 1 burpee over the bar on the first minute and 2 burpees over the bar on the second minute. Continue …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard 3 Attempts to Find Your 15RM Overhead Squat (3 x 15) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 3 Overhead Squat #135/#95 6 Back Squats #135/#95 9 Bar Over Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (3 x 3) Front Rack Squat Clean Thruster (3-3-2-2-1-1) Front squat (5 x 5) CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups …