CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner alternate rounds of the following: 2 Minute AMRAP of: 12/8 Assault Bike Calories 8 Burpee Box Jumps 24″/20″ Max Wall Balls #20/#14 8 Rounds 2 Minutes Rest And Then 2 Minute AMRAP of: 12/8 Calorie …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 4 ) Metcon (Time) 400m Run 21 Overhead Plate Step Ups #25/#15 24″/20″ 21 Burpee Box Jumps 24″/20″ 400m Run 15 Overhead Plate Step Ups #35/#25 24″/20″ 15 Burpee Box Jumps 24″/20″ 400m Run 9 Overhead Plate Step …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 2) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 12 C2B 8 Deadlifts #245/#165 12 HSPU’s 8 Deadlifts #245/#165

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5-4-3-2-1) A2: Pendlay Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 400m Row 15 Burpees 30 Wall Balls #20/#14 Rx+ #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (12 Minutes to find your max 1RM) Metcon (AMRAP – Rounds and Reps) “The Bear” 14 Minute AMRAP of: 7 Power Clean #135/#95 7 Front Squat #135/#95 7 Push Press #135/#95 7 Back Squat #135/#95 7 Push Press #135/#95

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (12 Minutes to find your 1RM) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Metcon (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees Time cap: 7 minutes Tiebreak: None Metcon (AMRAP – Reps) For time: 20 synchronized squat cleans, 135 lb. 20 synchronized squat cleans, 185 lb. …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the following: Partner A: Single Arm Hang Dumbbell Clean and Press #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 Single Arm Dumbbell Overhead Lunge Steps #50/#35 15-15-15-15-15 Partner B: Run 400m …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 1) Metcon (AMRAP – Reps) 7 Minute AMRAP of: Snatches #95/#65 Pull Ups 21-15-9 90 Seconds Rest 7 Minute AMRAP of: Snatches #115/#75 C2B 18-12-6 90 Seconds Rest 7 Minute AMRAP of: Snatches #135/#95 Bar/Ring Mu’s 15-9-3AMRAP 1 …