Hot Blooded

V3 CrossFit – CrossFit

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A: CFNE – 1 (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)
10:00 Max

B: Barbell Warmup – 2 (No Measure)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats
2:00 Max

Mobility

Mobility

1. Couch Stretch – 90 seconds each leg.

2. Pigeon Pose – 90 seconds each leg.

3. Banded Shoulder Distraction – 60 seconds each arm

C: Jerk Skills (No Measure)

1. Jerk Skills

3 Sets with an empty barbell, followed by 2 Sets with a light load.

3 Strict Presses from Split Jerk Position

3 Split Jerk Balances

3 Tall Jerks
5-7 Minutes max

D: 10:00 EMOM x 1 (10×1)

10:00 EMOM x 1

Clean and Jerk

There is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week’s 10 reps as starting point.

E: Metcon (AMRAP – Rounds)

6:00 AMRAP

10 Burpees Over Bar

6 TNG Power Cleans (135,95)

Memorial Day Murph

V3 CrossFit – CrossFit

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1: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2: Mini Murph (Time)

800m Run

50 Pull Ups

100 Push ups

200 Squats

800m Run

3: Partner Murph (Time)

In Teams Of 2 Complete For time

1 Mile Run

100 Pullups

200 Push Ups

300 Squats

1 Mile Run

4: Scaled Murph (Time)

1 Mile Run

100 Jumping Pull ups or Ring Rows

150 Push Ups

200 Squats

1 Mile Run

Throw Us A Life Raft

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds:

15 Calorie Row

10 Alternating Spidermans

5 Strict Pull-Ups

Into…

3 Rounds:

10 Pausing Dowel Overhead Squats

B: Warm-up (No Measure)

Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

C: Metcon (Weight)

14:00 EMOM

Min: 1 OH Squats X 2

Min 2: 10 Unbroken Pullups

RX – 10 Unbroken Butterfly (chin Over Bar)
Chin must be over the bar on all pull ups or it is a NO REP

D: Metcon (Time)

10:00 Cap

5RFT

20 Sit Ups

40 DBL Unders

RX- 20 GHD sit ups (No more than 2 sets unbroken each round)

Crash & Burn

V3 CrossFit – CrossFit

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Metcon (Time)

7 RFT

2 Deadlifts @ body wt & 1/2

3 Bench Press @ Body Wt

4 Power Cleans @ Body Wt

5 Ring Dips + 10 T2B after each Round

Record weights also

Metcon (Time)

Scaled – 7 RFT

2 Deadlifts @ body wt

3 Bench Press @ 1/2 Body Wt

4 Power Cleans @ 3/4 Body Wt

5 Dips + 10 T2B/KTE after each Round

Record weights also