Cool Breeze

V3 CrossFit – CrossFit

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Warm-up (No Measure)

4 Rounds

200m Run

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Dowel Overhead Squats

BBC

Metcon (9 Rounds for weight)

TEMPO FRONT SQUAT

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in Bottom, Stand.

Wave #1

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

Wave #2

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front Squat

Wave #3

Set #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat

Metcon (Time)

3RFT – 7:00 CAP

10/8 Cal Row

10 Front Squats (155,105)

10 Burpees

Shocker

V3 CrossFit – CrossFit

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Warm-up (No Measure)

2:00 Light Row into

2 Sets:

10 Sit-Ups

10 Hip Extensions

10 Alternating Spiderman and Reach

5 Strict Pull-Ups

10 Pushups

15 Air Squats

1 Round, Low Intensity:

5 Wallballs, 5 DB Snatches, 2 Shuttles

1 Round, Moderate Intensity:

5 Wallballs, 4 DB natches, 2 Shuttles

1 Round, High Intensity

5 Wallballs, 3 DB Snatches

Metcon (4 Rounds for reps)

4 Rounds of AMRAP 4:00

15-12-9: Wallballs (20/14),

DB Snatch (45,25)

Time remaining, Max 10m Shuttles

Rest 4:00

Bench Press (5×3 Sets Across)

Metcon (AMRAP – Reps)

4:00 AMRAP

10m Shuttles

Total Eclipse

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row into…

3 Rounds:

9 Wall Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Weight)

3-POSITION CLEAN + JERK

All Cleans today are Power.

3-Position Power Clean + Split Jerk

3-Position Clean + Split Jerk =

1 Hang Power Clean (mid-thigh)

1 Hang Power Clean (knee-level)

1 Power Clean (from the floor)

Finish with a single Split Jerk

Set #1 – 2 Complexes @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Set #5 – 1 Complex @ 70% of 1RM CJ

Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

Metcon (16 Rounds for reps)

4 Rounds of “Tabata” at each station.

Station 1 – Box Jump Overs (24/20)

Station 2 – Deadlifts (155/105)

Station 3 – Box Jump Overs (24/20)

Station 4 – Deadlifts (155/105)

A single “Tabata” round consists of :20s on, :10s off.

Tap Out

V3 CrossFit – CrossFit

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Metcon (Weight)

SQUAT SNATCH

Building to a Heavy Single for the day.

3 Reps @ 35% of estimated 1RM

3 Reps @ 40% of estimated 1RM

3 Reps @ 45% of estimated 1RM

2 Reps @ 50% of estimated 1RM

2 Reps @ 55% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 67% of estimated 1RM

1 Rep @ 74% of estimated 1RM

Take up to an additional (5) repetitions to find our heavy single for the day.

1 Rep @ 80% of estimated 1RM

Metcon (No Measure)

BACK SQUAT

10 – 8 – 6 Repetitions

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM