V3 CrossFit – CrossFit
Metcon (Time)
4RFT
25 Med Ball Cleans
25 Med Ball Push Ups
400m Run with Med Ball
Month: April 2016
Catch Up
V3 CrossFit – CrossFit Teens
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
Holy Hip Flexers
V3 CrossFit – CrossFit
A: Metcon (AMRAP – Reps)
12:00 AMRAP
18 GHD Sit Ups
6 Back Squats (205,145) (185,115)
Scaled – Crunches
B: Strowper (4×8)
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
Bench Warmer
V3 CrossFit – CrossFit
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
Spaghetti Legs
V3 CrossFit – CrossFit Teens
A: Warm-up (No Measure)
W/Up: Jog 100 m forward and 100 m backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, Supermans
B: Metcon (AMRAP – Rounds and Reps)
Skill: Deadlift
10:00 AMRAP
12 deadlifts
13 burpee box jumps
14 wall-ball shots
C: 5RM Back Squat (5RM)
5:00 to establish
Back Squat
Rosey Cheeks
V3 CrossFit – CrossFit
Ricky (AMRAP – Rounds and Reps)
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
Chipped Tooth
V3 CrossFit – CrossFit
Metcon (Time)
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
