CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Today we say goodbye to Gerald and Kevin before they move to New York at the end of the month Metcon (Time) In teams of 3 complete the following: 90 Front Squat #155/#105 90 T2B 90 Power Cleans #155/#105 90 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following 5 Minute AMRAP of: 10 Synchronized Burpee Box Jumps 24″/20″ 20 KB Swings #2/#1.5 30 Synchronized Goblet Lunge Steps #2/#1.5 In the remaining time perform synchronized Wall Balls #20/#14 1 Minute Rest …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x 1.1.1 @ 80%) rest 10 sec between reps, 2min between sets B: Overhead Squat + Snatch Balance (4 x 2 + 1 ) @ 80% of 1RM snatch C1: Sotts Press (3 x 10) C2: Split …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 1) Hold Across Metcon (Time) 25 Burpees Over The Rower 40/30 Calorie Row 3 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 3) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 21 Thrusters #95/#65 15 Thrusters #115/#75 9 Thrusters #135/#95 4 Front Rack Lunges EMOM with what weight is on the bar Start the AMRAP after the call of …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x 1.1.1 @ 80% ) rest 10 sec between reps, 2min between sets B: Front Squat + Jerk (4 x 2 + 1) 80% of 1RM Clean and Jerk C1: Lateral Raise (3 x 10) Dumbbells C2: …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Bench Press (5 x 10) Metcon (AMRAP – Rounds and Reps) “Murph is Coming!” 20 Minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats 3 Rounds 400m run 5 Strict Pull Ups 10 HSPU’s 15 Pistols 3 Rounds 400m …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Clean + Hang Squat Clean + Power Clean + Front Squat (1 + 1 + 1 + 3 ) 10 Minutes to find a max unbroken complex Squat Clean Club Week 5 Metcon (AMRAP – Rounds and Reps) 12 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x .1 .1 .1) Rest 10 seconds between sets Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 8 Double Dumbbell Hang Power Clean #50/#35 8 Double Dumbbell Push Jerk #50/#35