CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Power Snatch (3 x 1 ) Hang Power Snatch (3 x 1 ) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (1 Push Jerk EMOM for 10 Minutes) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 8 Dumbbell Push Jerk #50/#35 12 Dumbbell Hang Power Clean #50/#35 16 Du’s Du’s go up by 10 after each round2 Dumbbells

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 2 ) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 4) Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click hereWomen: #155

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Snatch Grip High Pull + Squat Snatch + Overhead Squat (1 + 1 + 1 x 10) B: Metcon (No Measure) Gymnastics Stamina: HSPU and Walking Intermediate Options: 10 x 3-5 Kipping HSPU; or 10 x 3-5 Strict HSPU Advanced …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Warm-up 2 rounds (increase weight in weighted movements each round) 10 lateral lunge (5/side) 10 snatch pulls 10 muscle snatch 5 behind the neck strict press 10 overhead squat 5 snatch balance 5 power snatch 5 snatch A: Snatch Lift-Off + …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Taste The Rainbow” With a partner complete the following: Purple: 10 Burpees Over The DB’s Yellow: 10 DB S2O #50/#35 Green: 10 Wall Balls #30/#20 Orange: 10 T2B Red: 10 DB Front Squats #50/#35 One partner works at a time …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy 41st Birthday Luiz!! High Hang Power Clean (3 x 1) Hang Power Clean (3 x 1 ) Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP of: 21 Pull Ups 21 Thrusters #115/#75 15 C2B 15 Squat Cleans #135/#95 9 BMU …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#40 Minute Time Cap Metcon (Time) 400m Row 30 Box Jumps 24″/20″ 30 Wall Balls 20#/14# 5 Rounds40 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Warm-up 2 rounds (increase weight in weighted movements each round) Monster walk (10 steps each direction) 10 clean pulls 10 muscle clean 5 strict press 10 front squat 5 jerk balance 5 power clean 5 clean A: Clean Lift Off + …