Saturday Chipper

V3 CrossFit – CrossFit

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Warm-up

10 – 12 Mins

Metcon

20 Min AMRAP

2 Partners to Complete as many rounds as possible of:

200 M Run

25 Bench Press (135/95)

25 Front Dumbbell Squat (35/25)

25 Tire Flips

25 Double Unders

25 Kettle Bell Swings (55/35)

25 Bent Over Dumbbell Rows (35/25)

25 M Sled Push (Heavy)

25 Bent Over Dumbbell Rows (35/25)

25 Kettle Bell Swings (55/35)

25 Double Unders

25 Tire Flips

25 Front Dumbbell Squats (35/25)

25 Bench Press (135/95)

200 M Run

25 Bench Press (135/95)

25 Front Dumbbell Squat (35/25)

25 Tire Flips

25 Double Unders

25 Kettle Bell Swings (55/35)

25 Bent Over Dumbbell Rows (35/25)

25 M Sled Push (Heavy)

25 Bent Over Dumbbell Rows (35/25)

25 Kettle Bell Swings (55/35)

25 Double Unders

25 Tire Flips

25 Front Dumbbell Squats (35/25)

25 Bench Press (135/95)

200 M Run

**Repeat if time allows

Core/Mobility

10 – 12 Mins

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TGIF

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Deck of Cards

12 min cap:

Hearts = Burpees

Diamonds = Box Jumps

Clubs = Push Ups

Spades = Air Squats

2 of Clubs = 2 Push Ups

3 of Spades = 3 Air Squats

and so o and so on

Jack = 11

Queen = 12

King = 13

Ace = 15

Joker = 20 of Coach’s Choice

Weightlifting

EMOM 8 Mins

2 Squat Cleans

1 Split Jerk @ 70% 1RM Clean & Jerk

Metcon

12/15 Cal Row

21 Bar Facing Burpees

21 Power Cleans (165/110; 135/95)

21 Bar Facing Burpees

21/15 Cal Row

Captain Crunch

V3 CrossFit – CrossFit LITE

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Warm-up

Metcon

AMRAP 4 Min:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

2 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

1 Round:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

Captain Crunch

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon

AMRAP 4 Min:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

2 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

1 Round:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

(Calories)

Set the rower to calories, and with a running clock:

Minute 1 – 50 On / 10 Off

Minute 2 – 40 On / 20 Off

Minute 3 – 30 On / 30 Off

Minute 4 – 20 On / 40 Off

Minute 5 – 10 On / 50 Off

Minute 6 – 20 On / 40 Off

Minute 7 – 30 On / 30 Off

Minute 8 – 40 On / 20 Off

Minute 9 – 50 On / 10 Off

It’s Wednesday, Hump Day!

V3 CrossFit – CrossFit

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Warm-up

2 Rounds of:

500 Row

20 Slam balls

10 sit ups

Weightlifting

Three sets of:

Back Squat x 8-10 reps

Rest 45 seconds

Ring Row x 8-10 reps

Rest 45 seconds

Push Ups x 12-15 reps

Rest 45 seconds

Metcon

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump or Step-Overs

10 Alternating Single-Arm Dumbbell Snatches

Filthy 50

V3 CrossFit – CrossFit

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Warm-up

400 meter run

then 3 rounds of:

5 inch worms

10 air squats

15 walking lunges

Then plate work and barbell complex

**Should take 15 mins

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Anything Goes

V3 CrossFit – CrossFit LITE

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Warm-up

Weightlifting

Snatch (8 Minute EMOM)

8 Minute EMOM

Every minute complete 5 Snatches starting at 40%

Add weight each set and record the weight for your final set

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Box Jump-Overs (24″/20″)

60 seconds of Push Press (95/65 lb.)

60 seconds of Rower (for Cals)

Rest 60 seconds