V3 CrossFit – CrossFit
Metcon (Time)
4RFT
25 Med Ball Cleans
25 Med Ball Push Ups
400m Run with Med Ball
4RFT
25 Med Ball Cleans
25 Med Ball Push Ups
400m Run with Med Ball
Mixed Tabata of: AbMat sit-ups, lunges, jump-rope skips, plank shoulder touches
Skill –
Pull-up.
For Time
12-9-6-9-12
pull-ups
dumbbell shoulder presses
Row for 2,000 m as a team of two. Meters on the row only count when a partner is in the handstand position
12:00 AMRAP
18 GHD Sit Ups
6 Back Squats (205,145) (185,115)
Scaled – Crunches
4 Rounds Superset
8 Barbell Step Up (each leg, front rack)
8 Barbell Bent Over Row
Choose your own weight, do not comprise technique due to too much weight
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
4x400m Sprints
Rest 2:00 between sets
Record each Round
W/Up: Jog 100 m forward and 100 m backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, Supermans
Skill: Deadlift
10:00 AMRAP
12 deadlifts
13 burpee box jumps
14 wall-ball shots
5:00 to establish
Back Squat
20-Minute AMRAP of:
10 Pull-ups
5 Dumbbell Deadlift, 75#
8 Push Press, 135#
In honor of U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008
To learn more about Ricky click here
40 Calorie Bike
30 Box Jumps (24/20)
20 Toes to Bar
10 Power Cleans (185/135) (155,105)
20 Toes to Bar
30 Box Jumps (24/20)
40 Calorie Bike
Sub 40cal Row for 40 cal Bike
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
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
21-15-9 for time of: 8:00 CAP
Row (calories)
Thruster, 95/65 lbs
3 Rounds
50m Farmers Walk
50m DB Walking Lunges
20:00 EMOM
Min 1- 2/1 Bear Complex
Min 2- 15/10 Cal Row
Min 3- 18/12 KB Swings (53,35)
Min 4- 21 GHD Sit Ups/ Weighted Sit ups
Min 5- 30 DBL Unders
55 Bar Facing Burpees
34 OH Squats (95,65) (75,45)
21 Muscle Ups
Scaled – Pull ups
12:00 AMRAP
30 Wall Balls (20,140
3 Rope Climbs