CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (3-3-2-2-1-1) Metcon (Time) 21/15 Calorie Row 14 Db Alternating Power Snatch #50/#35 (each side) 7 Bar Muscle Ups 3 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Squat Clean Clean 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 Clean …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 8) Metcon (AMRAP – Reps) 1 Minute Assault Bike Calories 1 Minute Burpees 1 Minute Wall Balls #20/#14 1 Minute KB Swings #2/#1.5 1 Minute KB SDHP #2/#1.5 1 Minute Rest 3 Rounds Groups of 5 athletes will start …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 10) A2: KB Bent Over Row (5 x 10) Metcon (Time) G2O #155/#105 C2B 10-1

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Bulgarian Split Squat (3 x 8) Back Squat (1 x Max Reps) Use highest Bulgarian Split Squat weight Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 1 Back Squat #135/#95 1 Bar Over Burpee 1 T2B 2,4,8,16,32,64 . . . …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Clean and Jerk (5 x 3 ) 10 seconds rest between reps Metcon (Time) 30 Power Snatch #135/#95 30 Pistols 30 G2O #135/#95 30 Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Sotts Press (3 x 3) Clean Grip High Hang Squat Clean (15 Minute EMOM) 1st Minute 2 High Hang Squat Clean 2nd Minute 3 Hang Squat Clean 3rd Minute 4 Squat Clean Clean and Jerk (5 x 3) 10 Seconds Rest …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Squat Clean Clean 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 Clean …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: Partner A: DB Alternating Snatch #50/#35 10-20-30-40-50 Burpee Box Jumps 24″/20″ 15-15-15-15-15 And Then Wall Balls #20/#14 50-40-30-20-10 Burpee Box Jumps 24″/20″ 15-15-15-15-15 Partner B: Row 400m Partners switch every 400m row35 Minute Time …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 2 ) Clean Pull (3 x 5 ) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups