CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 2 ) Snatch Grip Deadlift (3 x 4 ) 110% 1RM Squat Snatch CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Sub 5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (3-3-2-2-1-1) Metcon (AMRAP – Reps) 3 Minute AMRAP of: 5 Thrusters #135/#95 10 HSPU’s 15 Jump Squats And Then In the remaining time Max Wall Balls #30/#20 1 Minute Rest 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Clean and Jerk (1 Rep E2MOM for 20 Minutes) B: Push Press + Push Jerk (4 x 3 @ 70% of C&J) C: Front squat (4 x 3 (5 second pause) @ 80%)

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 1 ) Clean Pull (3 x 4 ) 110% of max Squat Clean Hold Across CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#Don’t forget to …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Bench Press (5 x 8) Metcon (Time) 12 Burpees 12 Pull Ups 10 RoundsEach Burpee you must jump to a target 6″ above your fingertips with your arm stretched out above your head. 20 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 5) 5 Second Negative and 5 Second Pause Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: Db Devils Press #50/#35 Db Step Ups #50/#35 24″/20″ 2, 4, 6, 8, 10 . . . . . …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Clean and Jerk (5 x 2 ) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Clean and Jerk (5 x 2 ) Front Rack Lunge (5 x 10) 5 reps each leg Skill Muscle Up Technique and Standards Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 30 minute AMRAP of: 50 Deadlifts #225/#155 50 Bar Over Burpees 50 Cleans #165/#115 50 Bar Over Burpees 50 S2O #135/#95 50 Bar Over Burpees 50 Thrusters #95/#65 50 Bar …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Clean and Jerk (1 Rep E2MOM for 20 Minutes) B: Push Press + Push Jerk (4 x 3 @ 70% of C&J) C: Front squat (4 x 3 (5 second pause) @ 80%)