CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Snatch (3 x 2 ) Hang Squat Snatch (3 x 2 ) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 Alternating DB Snatch #50/#35 3 Bar Muscle Ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Poliana!!! Front squat (5 x 3 ) Metcon (AMRAP – Rounds and Reps) “Poliana’s Dirty Thirties” 20 Minute AMRAP of: 30 OHS #95/#65 30 Bar Over Burpees 30 Back Squat #135/#95 30 Bar Over Burpees 30 Deadlifts #185/#125

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes Crossfit …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 3 ) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following 4 Minute AMRAP of: 5 Synchronized Thrusters #135/#95 10 Synchronized Bar Over Burpees 15 Synchronized T2B And then In the remainder of the 4 minutes AMRAP Power Snatches #135/#95. One partner works …

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 + …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 50 Back Squats #135/#95 40 Pull Ups 30 S20 #135/#95 50 Front Squats #95/#65 40 Pull Ups 30 S20 #95/#65 50 Overhead Squats #65/#45 40 Pull Ups 30 S20 #65/#45Time Cap: 37 Minutes

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Clean (3 x 2 ) Hang Squat Clean (3 x 2 ) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 30 Double KB Front Rack Lunge Steps #1.5/#1 20 Burpees 10 Double KB Hang Squat Cleans #1.5/#1 …

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 A1: Bench Press (5 x 4) A2: Strict C2B (5 x 5) “Blackjack” (Time) “Blackjack” 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups