CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (Build to 1RM) 3 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 2 @ 85% 1 @ 90% 1 @ 94% 1 @ 97% 1 @ 102%+ 1 @ 102%+ B: Back Squat (4 x …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 100/70 Calorie Row And Then “Double DT” 12 Deadlifts #155/#105 9 Hang Power Cleans #155/#105 6 Push Jerk #155/#105 10 Rounds And Then 100/70 Calorie RowOne Partner Works at a Time 40 Minute Time …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 3 ) Hold 3 Seconds in the Bottom Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsSquat Clean

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (Build to 1RM) 3 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 2 @ 85% 1 @ 90% 1 @ 94% 1 @ 97% 1 @ 102%+ 1 @ 102%+ B: Back Squat (4 x …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5-4-3-2-1) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 2 ) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (Time) WOD #1 “Slay La Vie” 400m Run 30 Bar Over Burpees Accumulate G2O #5625 30 Bar Over Burpees 400m Run 15 Minute Time Cap Metcon (3 Rounds for weight) WOD #2 “Work Bitch” 20 Minute EMOM of: Min …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Clean + Hang Squat Clean + Power Clean + Front Squat (5 x 1 + 1 + 1 + 3) Metcon (AMRAP – Rounds and Reps) “NBA Champions” 20 Minute AMRAP of: 24 Wall Balls #20/#14 11 C2B 6 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 1. 1.) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 10 KB Swings #2/#1.5 10 Goblet Lunge Steps #2/#1.5 10 Box Jump Overs 24″/20″