CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Jerk Balance (3 x 3) Squat Clean and Jerk (5 x .1 .1 .1) 10 seconds between reps Front squat (5 x 5) Hold weight across 75-80% Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 3) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 10 Double Dumbbell Push Jerk #50/#35 8 Double Dumbbell Step Ups #50/#35 24″/20″ 6 Burpee Box Jump 24″/20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following: 7 Minute AMRAP of: 400m Partner Run 60 Alternating Wall Balls #20/#14 In the remaining time AMRAP Synchronized Burpees Rest 1 Minute 7 Minute AMRAP of: 400m Partner Run 60 Alternating Wall …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x .1.1 @ 75% + 10lbs ) Week 2 weight + 10lbs 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 Back Squat (5 x 3) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Graeme!!! Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP of: 1 Ring/Bar MU 2 HSPU 3 Power Snatch #95/#65 4 Burpees Over The Bar Reps increase by the amount completed on the first round with each subsequent round. (Eg …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x .1 .1 @ 75% +5lbs) 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 Squat Snatch (5 x 5) Metcon (Time) 10 Overhead Squat #135/#95 50 Du’s 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 4 ) Metcon (Time) 30 Push Press #95/#65 30 Front Rack Lunge Steps #95/#65 30 Pull Ups 20 Push Press #115/#75 20 Front Rack Lunge Steps #115/#75 20 C2B 10 Push Press #135/#95 10 Front Rack Lunge Steps …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Hang Squat Clean (6 x 1) 70% 75% 80%, 75% 80% 85% Week 2 Squat Clean Club CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / …