V3 CrossFit – CrossFit
Metcon (Time)
100 Sit Ups
80 Wall Balls
60 Burpees
RX+ – GHD Sit Ups
Month: March 2016
Fat Cat
V3 CrossFit – CrossFit
Metcon (Time)
For Time
1000M Row
21 Body WT Bench Press
100 Double Unders
750m Row
15 Bench Press
70 DBL Unders
500m Row
9 Bench Press
40 Dbl Unders
Scaled – 3x Singles
Hanging Around
V3 CrossFit – CrossFit
A: Metcon (Time)
For Time
1 Round
15 DB Thrusters (45,25)
15 Ring Dips
3 Rope Climbs
Then 2 Rounds
10 DB Thrusters
10 Ring Dips
2 Rope Climbs
Then 3 Rounds
5 DB Thrusters
5 Ring Dips
1 Rope Climb
Farewell
V3 CrossFit – CrossFit
A: Metcon (AMRAP – Rounds)
EMOM
1 Power Clean + 1 Hang Power Clean (145,100) (115,85)
Add 1rep to each movement each minute until failure
Ex. min 2= 2PC+2HPC
min 3= 3PC + 3HPC
B: Metcon (Time)
1,2,3,4,5,6,7,8,9,10
Squat Clean,Thrusters,Back Squat,Push Press (115,85) (95,65)
45
V3 CrossFit – CrossFit
EZ PEEZY
V3 CrossFit – CrossFit
Overhead Squat (2 OH Squats EMOM 16:00)
75%
Metcon (AMRAP – Rounds)
12:00 AMRAP
15 DB Weighted Sit Ups (55,35) (45,25)
12 Db Bench Press (55,35) (45,25)
35 DBL Unders
Grass Roots
V3 CrossFit – CrossFit
A: Metcon (Time)
5RFT
30 SDHP (95,65) (75,55)
25 KB Swings (53,35)
20 Burpee Over Bar
200m Run
Right Wing
V3 CrossFit – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
7RFT
14/7 OHS (95,65)
21/14 T2B
20:00 Time Cap
B: Metcon (No Measure)
7 Rounds
30m Sled Drag (4,2 Plates)
Straight Up Bumpin
V3 CrossFit – CrossFit
A: Metcon (AMRAP – Reps)
5:00 AMRAP
Buy In – 200m Sprint
30 Burpees
30 Alt DB Snatches (53,35)
Max Box Jumps
Rest 2:00
B: Metcon (AMRAP – Reps)
5:00 AMRAP
Buy In – 200m Sprint
30 Burpees
30 Alt DB Snatches (53,35)
Max Box Jumps
Press Release (5 Strict Press)
10:00 EMOM
5 Strict Press
Min: 1-3 @ 65% of PP
Min: 4-7 @ 70%
Min: 8-10 @ 75%
V3Crossfit 