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 Thruster (5 x 2 ) CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capThe time Cap will be 22 minutes. Please scale accordingly.

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 3 Rounds of: 12 C2B 12 Alternating Dumbbell Snatches #50/#35 And Then 3 Rounds of: 12 Bar Muscle-Ups 12 Alternating Dumbbell Snatches #50/#35 Time Cap: 12 Minutes

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 Reps EMOM for 10 Minutes) Hold Weight Across Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 1000m Row And then KB Swings #2/#1.5 T2B 3, 6, 9, 12, 15 ………

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Kristyn!!! Back Squat (6 x 12) Weight should be higher than week 1 10 reps Metcon (AMRAP – Rounds and Reps) “Kristyn’s Birthday Wish” 10 Minute AMRAP of: 8 DB Front Squats #35/#50 8 DB Front Rack Box Step Overs …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 10) Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Skill HSPU and Handstand Walk Technique and Standards Handstand Push-ups (3-5 Reps EMOM for 8 Minutes) Open Standards Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Squat Snatch Snatch Wave Load Wave 1: 3@80%, 2@85%, 1@90% Wave 2: 3@80%*, 2@85%*, 1@90%* Wave 3: 3@80%**, 2@85%**, 1@90%** Rest 2 min between all sets and waves *Add 2.5-5lbs on Wave 1 loads **Add 2.5-5lbs on Wave 2 Loads Snatch …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “Batman and Robin” With a partner complete the following 26 Minute AMRAP Partner A Rows 500m Partner B performs an AMRAP of Push Press #115/#75 until A finishes Switch and repeat. (score is reps of Push Press) (Each …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 2) Metcon (AMRAP – Reps) 5 Minute AMRAP of: 25 Bar Over Burpees Max Thrusters #95/#65 2 Minutes Rest 5 Minute AMRAP of: 20 Bar Over Burpees Max Squat Cleans #115/#75 2 Minutes Rest 5 Minute AMRAP of: …