CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 1000m Partner D-Ball Burden Run #40/#30 And Then 2 Thrusters #95/#65 Partner 1 2 Synchronized Bar Over Burpees 4 Thrusters #95/#65 Partner 2 4 Synchronized Bar Over Burpees 6 Thrusters #95/#65 Partner …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x .1 .1.1 @ 80% +10lbs) Week 2 Weight + 5lbs Rest 10 seconds between reps B: Snatch Balance + Overhead Squat (4 x 1 + 2 @ 80% + 10lbs of 1RM Squat Snatch) Week 2 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 5 ) Pause 3 seconds in the bottom Metcon (Time) Dumbbell Devils Press #50/#35 Dumbbell Box Step Ups 20″ #50/#35 10-1

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 2 ) CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x .1.1.1 @ 80% + 10lbs ) Week 2 weight + 5lbs rest 10 sec between reps, 2min between sets B: Front Squat + Jerk (4 x 2 + 1 + 10lbs) Week 2 weight + 10lbs …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 10 Alternating Dumbbell Snatch #70/#50 5 Bar Over Burpees 10 Snatch #135/#95 5 Bar Over Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A2: Bench Press (5 x 8) A2: Banded Pull Aparts (5 x 15) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 15 Front Rack Lunge Steps #115/#75 10 S2O #115/#75 9 T2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 1) pause at the knee Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 400m Run 30 Dumbbell Squat Cleans #50/#35 20 Pull Ups 10 HSPU’s Rx+ wear a weight vest

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 2 ) Metcon (Time) 21 KB Snatch #1.5/#1 21 Box Jump Overs 24″/20″ 400m Run 15 KB Snatch #1.5/#1 15 Box Jump Overs 24″/20″ 400m Run 9 KB Snatch #1.5/#1 9 Box Jump Overs 24″/20″ 400m Run

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Jerk Balance (3 x 3 ) Split Jerk (5 x 1 ) Back Rack Lunge (4 x 10 ) 5 each side Metcon (Time) 100 Pull-Ups 100 Kettlebell Swings #1.5/#1 100 Double Unders 100 Overhead Squats #95/#65 Ring Dips (1 x …