Dirty Dog

V3 CrossFit – CrossFit

View Public Whiteboard

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

Advertisements

15.1

V3 CrossFit – CrossFit

View Public Whiteboard

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Hard Knox

V3 CrossFit – CrossFit

View Public Whiteboard

Barbell Complex – C&J (No Measure)

3 X 5

Deadlift

Hang Power Clean

Hang Squat Clean

Front Squat

Push Press

Push Jerk

Split Jerk

Back Squat (8:00 EMOM @ 70%)

7 Jump Squats after each set of Back Squat

Full extension of hips on jump

Metcon (4 Rounds for reps)

A) 3:00 AMRAP

4 Power Cleans (155,105)

4 T2B

1:00 Rest

3:00 AMRAP

6 Front Squats ((135,95)

4 T2B

1:00 Rest

3:00 AMRAP

8 STO (115,85)

4 T2B

1:00 Rest

3:00 AMRAP

10 OH Squats (95,65)

4 T2B