sunday FUNDAY

V3 CrossFit – CrossFit

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“Snowed In”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Row 400 Meters

then

30 singles

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

30 singles

5 Push-up to Down Dog with Foot Pedal

5 Active Samson (each leg)

30 singles

5 Push-ups to Down Dog with Foot Pedals

5 Active Samson (each leg)

30 singles

dumbbell Warmup

5 Good Mornings

5 overhead Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with light dumb bells

2: Metcon (Time)

150 du/300 singles

25 dB step ups 45/25

25 wall balls

25 sit ups

25 man-makers45/25

25 sit ups

25 wall balls

25 step ups 45/25

150 du/300 singles

Step ups to be done on a 20 ” box

Up top

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Heavy front squat (6×2)

6 min emom

2-2-2-2-2-2

heavy with a 3 sec pause

4: Metcon (4 Rounds for reps)

2 min amrap

4 C&J 95/65

4 CTB Pull Ups

1 min rest

3 min amrap

4 C&J 115/75

4 CTB

1 min rest

4 min amrap

4 C&J 135/95

4 CTB

1 min rest

5 min amrap

4 C&J 155/105

4 CTB

“UP Town “

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Knuckle Drags

Push-up to Down Dog

Side Lunges

Air Squats

Alternating Bird Dogs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

completed with empty barbell

2: Heavy push Press (6×2)

2-2-2-2-2-2

6 min EMON

3: Metcon (Time)

5 RNDS

22 hang Snatch 75/55

11 air squats

11 box jumps

4 HSPU

“Dead Sprint”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Easy row

Walkouts

Medium row

Knuckle Drags

Fast row

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Dead Lift (5×3)

15 min to establish 3 rep max

3: Metcon (AMRAP – Rounds and Reps)

“Dead Sprint”

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7 kb swings

Criss cross lite

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: “Criss Cross” (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 singles Unders

15 Power Cleans choose weight

30 singles Unders

15 ab mat sit ups

“Criss Cross”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Back Squat 11 min Emon

min

1 . 5@60%

2. 3@65%

3. 1@70%

4. Rest

5. 5@65%

6. 3@70%

7. 1@78%

8. Rest

9. 5@70%

10.3@78%

11. 1@90%

3: “Criss Cross” (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar