Catch Up

V3 CrossFit – CrossFit Teens

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A: Warm-up (No Measure)

Mixed Tabata of: AbMat sit-ups, lunges, jump-rope skips, plank shoulder touches

B: Metcon (Time)

Skill –

Pull-up.

For Time

12-9-6-9-12

pull-ups

dumbbell shoulder presses

C: Metcon (Time)

Row for 2,000 m as a team of two. Meters on the row only count when a partner is in the handstand position

Bench Warmer

V3 CrossFit – CrossFit

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A: Metcon (Time)

42 Wall Balls (20,14)

21 Bench Press (155,105) (115,85)

30 Wall Balls

15 Bench Press

18 Wall Balls

9 Bench Press
Goal for this workout

1,) No More than 2 sets on wall balls

2,) No more than 3 sets on the Bench Press

3.) 5-7 sec rest transitions between sets

4,) DO NOT GO TOO HEAVY!!!!

DON’T BE THAT GUY/GAL

B: Metcon (4 Rounds for time)

4x400m Sprints

Rest 2:00 between sets

Record each Round

Thunder & Lightening

V3 CrossFit – CrossFit

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A: Pre WOD Warm UP #1 (No Measure)

Warm up for your workout as follows:

2 Rounds-

10 Superman holds ( each one for 5 seconds)

10 Hollow Rocks

10 Push Up’s

10 Grasshoppers

10 Empty Bar Good Morning’s

B: 2016 Masters Qualifier #3 (AMRAP – Reps)

Complete as many rounds as possible in 15 mins of:

55 Double Unders

15 Chest-to-bar Pull-ups

5 Hang Power Cleans, 155/105 lbs

Scaled

110 Singles

15 Pull Ups (Bands OK)

5 Hang Cleans (135,95) (115,75)
Rest 5:00 then complete C

C: 2016 Masters Qualifier #1 (Time)

21-15-9 for time of: 8:00 CAP

Row (calories)

Thruster, 95/65 lbs