CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 3 ) A2: Banded Pull Aparts (5 x 15) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWomen #35

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front Squat (12 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 30 KB Swings #2/#1.5 20 Bar Over Burpees 10 Front Squat #205/#145The bar comes off the ground

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 2) “Drake” (Time) 400m Run 30 Wall Balls #20/#14 5 Bar Muscle Ups 4 Rounds Rx+ Wall Ball #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Squat Snatch 1 Squat Snatch EMOM. Increase by #5/#5 every minute. Start at #95/#65 Squat Clean 1 Squat Clean EMOM. Increase by #10/#5 every minute. Start at the Squat Snatch weight that you failed at. Deadlift 1 Deadlift EMOM. Increase by …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Partner Barbara” With a partner complete the following 30 Minute AMRAP of: Partner 1 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Partner 2 400m Run When Partner 2 runs 400m Partner …

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 Strongman View Public Whiteboard Yoke Carry (20 Minutes to find your 1RM ) 25’ Farmers Carry (20 Minutes to find your 1RM) 25’ Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 8 Atlas Stone Power Cleans #130/#95 25’ Atlas Stone Carry #130/#95 8 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Clean (3 x 1 ) Hang Squat Clean (3 x 1 ) Metcon (Time) Squat Clean #165/#115 C2B 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 25 Deadlift #225/#155 25 Bar Over Burpees 25 T2B 25 HSPU’s

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 …