CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 12 Dumbbell Deadlifts #50/#35 9 Dumbbell Thrusters #50/#35 6 Dumbbell Push Jerk #50/#352 Dumbbells

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 5 ) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Snatch Pull + Hang Power Snatch + Tall Snatch (4 x 3 + 3 + 3) start with empty bar and small increases each remaining set B: Snatch Lift-Off + Squat Snatch + OHS (6 x 3 + 2 + …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 50 Assault Bike Calories 50 KB SDHP #2/#1.5 50 GHD Sit Ups 50 Calorie Row 50 KB Goblet Lunge Steps #2/#1.5 50 Burpees Over The KB 50 Calorie Run 50 KB Swings #2/#1.5 50 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Deck 0f Death” Hearts – Wall Balls #30/#20 Diamonds – D-Ball Slams #40/#30 Spades – Burpees Clubs – T2B Joker – 30/21 Assault Bike Calories

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 3) Metcon (Time) 21 Box Jump 20″ 21 S2O #135/#95 15 Box Jump 24″ 15 S2O #155/#105 9 Box Jump 30″ 9 S2O #185/#130

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Power Snatch (3 x 2) Hang Power Snatch (3 x 2 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 3 Bar Mu’s 6 Power Snatch #135/#95 9 Air Squats

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 5 ) CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell …