CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 3) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (3 x 3) Snatch Balance (3-3-2-2-1-1) Snatch Grip High Pull + Squat Snatch + Overhead Squat (5 x 3 + 2 + 1) Metcon (AMRAP – Reps) 3 Minute AMRAP of: 10 Power Snatch #135/#95 Max Bar/Ring Muscle Ups …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following in the YKV parking lot: 90 Seconds Tire Flip Jump Through 90 Seconds Assault Bike Calories (divide by 4) 90 Seconds Atlas Stone Over The Shoulder #130/#95 90 Seconds Farmers Carry #230/#150 …

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

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 2) Hold Across Metcon (Time) Devils Press #50/#35 Burpee Box Jump Overs 24″/20″ 15-12-9-12-15

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 4 ) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x .1 .1 @ 85%) Rest 10 seconds between reps B: Snatch Balance + Overhead Squat (4 x 1 + 2 @ 85% + 5lbs of 1RM Squat Snatch) Week 3 + 5lbs C1: Sotts Press (3 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 5 ) Metcon (Time) Buy In 100 Du’s Dumbbell Alternating Snatch #50/#35 x 2 (double reps) Dumbbell Overhead Squat #50/#35 Burpees Over the Dumbbell 21-15-9 Cash Out 100 Du’s22 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5-4-3-2-1) A2: Strict Pull Ups (5 x 6) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 200m Run Wall Balls #20/#14 10-20-30-40-50…… Rope Climb 15′ 1-2-3-4-5……….

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 1) Pause 2 inches off the ground Week 3 Squat Clean Club Metcon (AMRAP – Reps) 12 Minute AMRAP of: 25 Cleans #95/#65 15 T2B 20 Cleans #135/#95 15 T2B 15 Cleans #165/#115 15 T2B 10 Cleans #195/#135 …