Filthy Fifty

V3 CrossFit – CrossFit

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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

Spring Cleaning

Announcements

It’s Justin Patterson’s Birthday today! Wish him a Happy Birthday.

V3 CrossFit – CrossFit

What did you learn about this years Open?

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Metcon (Time)

15 minutes

Run 1 mile or row 2500m

Metcon (AMRAP – Rounds and Reps)

With the remaining time

AMRAP

7 Back Squats (155/105)

7 T2B

*record 2 scores: your time on the mile and your rounds completed.

Throwster

V3 CrossFit – CrossFit

Enjoy this last WOD and take a minute to reflect on what you have accomplished these past 5 weeks.

We Coach’s are extremely proud of all of you who participated in the Open.

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CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Jasmine

V3 CrossFit – CrossFit

Goal:
1.) Work on Crisp, efficient movement
2). Squat Cleans to be done from Hang (high) only. So, work on speed under the bar
3.) Be aggressive with the dip & drive

What do you like more heavy or lighter weight? Why?

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Metcon (Time)

7 Rounds

4/2 Hang Squat Cleans (135,95)

6/4 Push Jerk

8/6 Back Squats

Silly Goose

V3 CrossFit – CrossFit

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CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

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