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 Power Clean (3 x 3) Hang Power Clean (3 x 3 ) Metcon (AMRAP – Reps) 6 Minute AMRAP of: Odd Minutes – 5 High Hang Squat Clean #95/#65 Even Minutes – 10 KB Goblet Squats #2/#1.5 1 Minute Rest …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 5 ) Metcon (Time) Calorie Row Single Arm KB Thruster #2/#1.5 21-18-15-12-9-6-3

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 Squat Snatch (5 x 1 ) Metcon (AMRAP – Reps) 12 Minute AMRAP of: Max Unbroken Bar Muscle Ups Every time you come off the bar perform: 3 Power Snatch #135/#95 6 Bar Over Burpees Record Total Bar Muscle Ups Sub C2B …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (3 EMOM for 10 Minutes) Metcon (Time) Wall Balls #20/#14 20-18-16-14-12-10-8-6-4-2 T2B 10-9-8-7-6-5-4-3-2-1 Rx+ #30/#2020 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 15) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 1000m Row 50 DB Front Squats #50/#35 30 Burpees Over The Dumbbell Rx+#60/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Clean and Jerk (5 x 2 ) 20 seconds rest between reps Metcon (Time) DU’s 84-60-36 Wall Balls 42-30-18 C2B Pull Ups 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Metcon (Time) “Oly Sprint” 3 Snatches 85% 2 Snatches 90% 1 Snatch 95% 3 Clean and Jerk 85% 2 Clean and Jerk 90% 1 Clean and Jerk 95% Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) In teams of 3 complete the following: 100 T2B 100 Front Squat #135/#95 100 Bar Over Burpees 100 Thrusters #135/#95 2 Rounds 1 person works at a time