CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a Partner Complete the Following 27 Minute AMRAP of: 40 Alternating Wall Balls #20/#14 20 Synchronized Bar Over Burpees 10 Alternating Squat Clean Thrusters #95/#65 5 Alternating Rope Climbs Squat Clean Thrusters go up by …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Sotts Press + OHS (3 x 4 + 4) empty bar. small jumps per set if at all B: Deadlift (4 x 5) Segmented Sn Deadlift (1″off floor, knee, pockets, lockout. 2s pause each position) C: Snatch Lift-Off + Squat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Power Snatch (3 x 3 ) Hang Power Snatch (3 x 3) Metcon (Time) DB Alternating Snatch #50/#35 DB Overhead Alternating Lunge #50/#35 C2B Burpees Over The DB 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 4 ) Metcon (5 Rounds for reps) 1 Minute Assault Bike Calories 3 Minutes Rest 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Split Stance Strict press (3 x 6 @50% 0f 1RM Jerk ) pause 2 Seconds at top B: Clean Lift-off + Halting Clean Deadlift (4 x 3 + 3 @ 80% 1RM Squat Clean ) C: Clean and Jerk (4 …

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) 12 Minute AMRAP of: 8 Dumbbell G2O #50/#35 16 T2B 32 Du’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Lifting Total (Total Weight) Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max) Back Squat (12 Minutes to find your 1RM) Bench Press (12 Minutes to find your 1RM) Deadlift (12 Minutes to find your 1RM)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 5 ) Metcon (Time) 100 Du’s 30 Burpees Over the Bar Accumulate G2O #4050/#2850 30 Burpees Over the Bar 100 Du’s Men 30 x #135 35 x #115 42 x #95 54 x #75 62 x #65 Women …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In teams of 3 complete the following: 100/70 Assault Bike Calories 75 Box Jump Overs 24″/20″ 50 Power Snatches #115/#75 15 Rope Climbs 15’ 50 Power Snatches #115/#75 75 Box Jump Overs 24″/20″ 100/70 Assault Bike Calories