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

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: Squat Clean (4 x …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (Time) 1. “Anatomical Meltdown” 5000m Row on one Erg. Teams can break up meters any way they wish. Metcon (Time) “Bird Box” 900m Row on one Erg. Each team member rows 100m blind. Every meter under or over 100m …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: “Meet You In The Middle” 50 Front Squat #115/#75 40 DB Snatch #50/#35 30 Pull Ups 20 Assault Bike Calories 10 Rope Climbs 15′ 20 Bar Over Burpees 30 T2B 40 Single DB Overhead …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Please join me in congratulating Britney and Antony on their upcoming wedding. The soon to be married couple will be attending the 7pm class if you would like to join in!! Metcon (Time) “Britney and Antony” 400m Run 5 Bar Mu’s 21 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Bear Complex (5 x 7 ) Power Clean Front Squat Push Press Back Squat Second Push PressThe bar can not rest on the ground 2k Row (Time) Max Effort 2k Row

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 Squat Snatch (5 x 4) Metcon (AMRAP – Reps) 4 Minute AMRAP of 5 Thrusters #135/#95 10 Burpees Over The Bar 15 T2B In the remaining time AMRAP Power Snatches #135/#95 1 Minute Rest 4 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 3) Metcon (Time) S2O #155/#105 1-10 One round of “Cindy” after each round (5 Pull-ups 10 Push-ups 15 Air Squats)23 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (12 Minutes to find your 5RM) Week 4 of Squat Clean Club Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 5 Power Cleans #135/#95 10 Burpees Over The Bar 15 Front Squats #135/#95