CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In Teams of 3 complete the following: 400m Team Run 30 Burpees Over The Bar 9 Rope Climbs 15′ 3 Rounds And Then 21 Clean and Jerks #115/#85 21 Clean and Jerks #135/#95 21 Clean and Jerks #155/#105 21 Clean …

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

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 10 D-Ball Cleans Over The Shoulder #40/#30 10 D-Ball Slams #40/#30 3 HSPU’s Increase HSPU’s by 3 every round Rx+ = Strict HSPU’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 4 ) Metcon (Time) Alternating DB Snatch #50/#35 63-45-27 Burpees Over The Dumbbell 42-30-18 Assault Bike Calories 21-15-9

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

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 2) CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersRing Muscle Ups = Rx

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) 15 Hang Squat Cleans #115/#75 15 Burpees Over The Bars 3 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (3 x 3) Overhead Squats (5 x 1 ) Tempo Overhead Squat *5s to find bottom position, 2s pause in bottom Overhead Squats (1 x 10) Metcon (Time) “Fancy Pants” For Time: 21 Hang Power Snatches #95/#65 200m Run …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 2 ) Metcon (Time) “The Joker” T2B 1-10 Deadlift #225/#155 10-1