CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Caitlin!! Overhead Squats (12 Minutes to find your 1RM) Metcon (AMRAP – Reps) 12 Minute AMRAP of: 20 Bar Over Burpees 20 Pull Ups 20 Overhead Squats #95/#65 2 Minutes Rest Receive 1 second for every rep preformed in the …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Big Clean Complex (5 x 1 ) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In Teams of 3 complete the following: 1 Mile Run (one partner holds a d-ball #40/#30) 100 Assault Bike Calories 75 Overhead Squat #135/#95 50 Hang Power Snatch #135/#95 25 Ring/ Bar Muscle Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x 1.1.1 @ 75% ) 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 Strongman View Public Whiteboard A: Axel Bar G2O (3-3-2-2-1-1) B: Atlas Stone Clean (5 x 5 ) C: Metcon (AMRAP – Reps) 12 Minute AMRAP of: Deadlift #315/#225 Farmers Carry #135/#95 (each arm) 60′ at the 3:00, 6:00 and 9:00 point D1: Z Press (3 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) A1) 75 Double DB G2O #50/#35 A2) 75 Assault Bike Calories B1) 75 Double DB Front Squat #50/#35 B2) 75 Wall Balls #30/#20 C1) 75 Double DB Front Rack Lunge Steps #50/#35 C2) 75 T2B D1) 75 Alternating DB Snatch …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front Squat + S2O (3 + 1 EMOM for 8 Minutes) 2 Minutes Rest Metcon (AMRAP – Reps) 8 Minute AMRAP of: Odd Minutes: 10 Thrusters #95/#65 Even Minutes: 20 Air Squats 2 Minutes Rest 8 Minute AMRAP of: Odd Minutes: 8 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x 1.1.1 @ 75%) 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: Single …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)15 Minutes per lift to find your 1RM

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Bulgarian Split Squat (3 x 20 ) 10 each side Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH …