CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In Teams of 3 complete the following: 400m Team Run 50 Toes to Bar 50 Box Jump Overs 24″/20″ 50 Power Snatches 3 Rounds Round 1 Power Snatch – #95/#65 Round 2 Power Snatch – #115/#75 Round 3 Power Snatch …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x .1 .1 @ 85%) week 3 weight + 5lbs Rest 10 seconds between reps B: Snatch Balance + Overhead Squat (4 x 1 + 2 @ 85% + 5lbs of 1RM Squat Snatch) Week 3 + …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 4) 3 Second Hold in the bottom Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 5 Bar Muscle Ups 10 Squat Cleans 50% 1RM 5 Bar Muscle Ups 8 Squat Cleans 60% 1RM 5 Bar …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 4 ) Metcon (AMRAP – Reps) 12 Minute AMRAP of: 2000/1400m Row Max HSPU’s in the remaining time

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x .1.1 @ 85% ) Week 3 Weight + 5lbs rest 10 sec between reps, 2 min between sets B: Front Squat + Jerk (4 x 2 + 1 + 5lbs) Week 3 weight + 5lbs 85% …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (3 x 5) Speed 70% across Power Snatch (5 x 3) Squat Snatch Isabel (Time) 30 Squat Snatch #135/#95

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5-4-3-2-1) Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Join Your fellow Raptors Fans Tonight at 8:30pm for The NBA Finals Game 5 Viewing Party at CrossFit YKV Squat Clean (12 Minutes to find your 3RM) Metcon (AMRAP – Rounds and Reps) “The Raptors” 16 Minute AMRAP of: 2 Power Cleans …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (3 x 3 ) Snatch Balance (5 x 3) Speed 70% Hold Across High Hang Squat Snatch (15 Minute EMOM) Minute 1: 3 High Hang Squat Snatch Minute 2: 4 Hang Squat Snatch Minute 3: 5 Squat Snatch Gymnastics …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (12 Minutes to Find Your 1RM) Metcon (Time) Deadlift #315/#225 Box Jump 30″/24″ 21-15-9