CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 1) Metcon (Time) 21 Squat Cleans #115/#75 21 HSPU’s 15 Squat Cleans #135/#95 15 HSPU’s 9 Squat Cleans #155/#105 9 HSPU’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 8) Metcon (Time) Calorie Row Pistols (Alternating) Burpees Over The Rower 27-21-15-9

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 Deadlift (5 x 6) CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (4 EMOM for 10 Minutes) Hold Weight Across Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 KB Swings #2/#1.5 30 Du’s

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 2 1 1/4 Front Squat) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 5 Strict Pull Ups 10 Bar Over Burpees 15 Front Squats #135/#95

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (3 x 3) Squat Snatch (12 Minute EMOM) Minutes 1 – 4 3 Reps Minutes 5 – 8 2 Reps Minutes 9 – 12 1 Rep Overhead Squats (10 minutes to find your 1RM) Skill Chest-to-bar pull-ups CrossFit Games …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch (1 Rep Every 90 Seconds for 15 Minutes) *start at 60% increase 5% every rep B: Snatch Grip Deadlift (4 x 3 @105%) C: Overhead Squats (4 x 3 (5 second pause) @ 80%)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: 1200 m Row (one partner works at a time) 50 Synchronized Wall Balls #20/#14 30 Alternating Squat Cleans #135/#95 (one partner works at a time) 50 Synchronized Wall Balls #20/#14 20 Alternating Squat Cleans …