Biggy Piggy

V3 CrossFit – CrossFit

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Metcon (AMRAP – Reps)

15:00 CAP

18 Push Press (95,65)

18 Front Squats

15 Push Presses (105,75)

15 Burpee over Bar

12 Push Press (115,85)

12 Front Squats

9 Push Press (135,95)

9 Burpee Over Bar

6 Push Press (145,105)

6 Front Squats

Metcon (Time)

In Teams Of 3-4

400m Sled Push

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SW4D2

V3 CrossFit – CrossFit

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Clean (1 @ 92% of C&J then 3 Drops sets)

Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. All drop sets at 10kg down if your heavy single is over 120kg. All drop sets at 5kg down if your heavy single is below 120kg.

Record your heavy set

Deadlift (1@90%)

Work to a 90% of your 1RM Deadlift. Linear progression each week. Target 10kg increase / week if work sets are above 200kg Target 5kg increase / week if work sets are below 200kg

Metcon (No Measure)

3 Rounds Superset

8 Single leg squats (pistols)

10 Glute Bridges

High Roller 1

V3 CrossFit – CrossFit

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Metcon (Weight)

4 x 1 of

2 Front Squats + Thruster
Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase / week if work sets are above 120kg. Target a 5kg increase / week if work sets are below 120kg.

Power Snatch (1x 5 TNG then Max effort set in .30 Sec)

Cycle set of 5 for time. – Touch and go between reps – Bring bar from overhead straight to ground proper start position – Retain hook grip throughout reps.

Record the total reps you got in your max-effort set.

Reps:

Handstand Push-ups (2 sets of 10 then 1 set of Max Strict HSPU)

2 sets of 10 Strict HSPU. Then 1 set of Max Strict HSPU