CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (5 x 3 @65-75%) Halting Squat Snatch 5 seconds through first pull 3 seconds pause above knee B: Snatch Pull (5 x 3 @105-110% of 1RM Squat Snatch) Deficit Snatch Pull C: Metcon (3 Rounds for time) Barbell …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 6 ) A2: Pendlay Row (5 x 6) Metcon (Time) 21 Burpee Box Jump 24″/20″ 21 Overhead Plate Step Ups #25/#15 24″/20″ 15 Burpee Box Jump 24″/20″ 15 Overhead Plate Step Ups #35/#25 24″/20″ 9 Burpee Box …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x 3 @ 70-80%) Halting Squat Clean 5 seconds through first pull 3 second pause above the knee B: Clean Pull (5 x 3 @ 105-110% 1RM Squat Clean) Deficit Clean Pull Metcon (3 Rounds for time) …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 1 ) Metcon (Time) 800 m Row 21 Ring Dips 42 DB Alternating Snatch #50/#35 400 m Row 15 Ring Dips 30 DB Alternating Snatch #50/#35 200 m Row 9 Ring Dips 18 DB Alternating Snatch #50/#35 Rx+ …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24″/20″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Ian!!! Bulgarian Split Squat (3 x 8) 8 each side Back Squat 1 set of Back Squats half of week 4 max set Back Squat 1 max set of Back Squats at highest Bulgarian Squat weight Metcon (Time) “Ian” Front …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (3 Attempts to find your 15RM) Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: Snatch Balance (3 x 3) B: Squat Snatch (9 x 1 E2MOM 70%-102%) C: Clean and Jerk (9 x 1 EMOM 70%-102%) Skill Dumbbell Movements Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Clean (5 x 3 @ 70-80%) Halting Squat Clean 5 seconds through first pull 3 second pause above the knee B: Clean Pull (5 x 3 @ 105-110% 1RM Squat Clean) Deficit Clean Pull Metcon (3 Rounds for time) …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following: 5 Minute AMRAP of: 15/11 Rowing Calories Max D-Ball/Sandbag Cleans #100/#70 1 Minute Rest 5 Minute AMRAP of: 15/11 Assault Bike Calories Max Burpee Box Jump 24″/20″ 1 Minute Rest 5 Minute …