CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 26’ Right Arm Overhead Walking Lunge #50/#35 16 HSPU’s 26’ Left Arm Overhead Walking Lunge #50/#35 16 T2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 5) hold weight across Metcon (AMRAP – Reps) 3 Minute AMRAP of: Buy in 5 Front Squats #155/#105 10 Bar Over Burpees 15 Air Squats Perform G2O #155/#105 in the remainder of the 3 minutes. 1 Minute Rest …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 3) Metcon (AMRAP – Reps) 1 Minute Wall Balls #20/#14 1 Minute Calorie Row 2 Minutes Wall Balls #20/#14 2 Minutes Calorie Row 3 Minutes Wall Balls #20/#14 3 Minutes Calorie RowRx+ #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (3 x 3) front rack position Squat Clean Thruster (5-4-3-2-1) Paused Front Squat (5 x 5) Pause 3 seconds in the bottom. Hold weight across Metcon (5 Rounds for reps) 2 Minute AMRAP of: 8 Squat Clean Thrusters #135/#95 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Partner Running McGhee” With a partner complete the following 30 Minute AMRAP of: Partner 1: Run 400m Partner 2: AMRAP 5 Deadlifts #275/#195 13 Push-ups 9 Box Jumps 24″/20″ When partner 1 gets back from the …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Warm-up 500m row/2min bike then w/ empty bar 2 rounds 5 snatch pulls 5 muscle snatch 5 behind the neck press (strict or push) 5 overhead squat 5 hang power snatch 5 squat snatch 10 band pull apart Hip Flexor Stretch …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 10) TNG, Hold weight across Metcon (Time) 400m Run 21 Squat Cleans #95/#65 21 HSPU’s 400m Run 15 Squat Cleans #135/#95 15 Strict HSPU’s 400m Run 9 Squat Cleans #185/#125 9 Deficit HSPU’s 2″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5-4-3-2-1) Metcon (Time) 6 Ring Muscle Ups 12 Double Dumbbell Push Jerk #50/#35 18 Box Jumps 24″/20″ 2 Rounds 4 Ring Muscle Ups 8 Double Dumbbell Push Jerk #50/#35 12 Box Jumps 24″/20″ 2 Rounds 2 Ring Muscle Ups 4 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Warm-up 500m row/2min bike then w/ empty bar 2 rounds 5 clean grip deadlifts 5 muscle cleans 5 strict press 5 front squat 5 hang power clean 5 squat clean 10 band pull apart Hip Flexor Stretch 60s/side A: Power Clean …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard , High Hang Squat Snatch (3 x 1 ) Hang Squat Snatch (3 x 1 ) Metcon (AMRAP – Rounds and Reps) “BOATS?” 13 Minute AMRAP of: 5 Snatch Grip Deadlift #135/#95 5 Bar Over Burpees 5 Snatch #135/#95 5 Bar Over …