Hot Tamale

V3 CrossFit – CrossFit

View Public Whiteboard

A: 2x2x7 (7 Sets of 2 FS + 2 BS)

7:00 EMOM 2 Front Squats into 2 Back Squats

use the same weight and same bar take from the rack

B: Hang Squat Clean & Jerk (3×5)

3 Sets of 5 Hang Squat C&J (135,95) (95,65)

C1: Metcon (No Measure)

Performance

5 Rounds of 5:00 EMOM

400m Row

5 Hang C&J (155,105)

15 sec Hanging L- sit

C2: Metcon (No Measure)

Fitness

5 Rounds of 5:00 EMOM

200m Row or 200m Run

5 Hang C&J (125,85)

30 sec Hollow Rock Hold

HeatRagious

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds:

10 Abmat Sit-Ups

20 Supermans

30 Double-Unders

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

B: Warm-up (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

B1: Metcon (Weight)

Performance

5:00 EMOM – 1 Push Jerk + 1 Split Jerk

Move directly from the doubles to the singles

B2: Metcon (Weight)

Performance

5:00 EMOM – 1 Split Jerk

C1: Metcon (Weight)

Fitness

5:00 EMOM – 1 Strict Press + 1 Push Press

C2: Metcon (Weight)

Fitness

5:00 EMOM – 1 Push Press

D: Metcon (Time)

Performance

3RFT

35 Unbroken Wall Balls (20,14)

3 Rope Climbs

40′ DB Walking Lunges (75,55)

Fitness

25 Wall Balls

3 Rope Climbs

40′ DB Walking Lunges (45,25)

Rope Climbs – Lying on ground pull yourself to a full extension standing position

Double Trouble

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

30 seconds Active Spidermans

2 Rounds: 5 Pushups, 7 Air Squats, 9 Sit-Ups

30 seconds Dive-Bombers

1 Round: 5 Pushups, 7 Air Squats, 9 Sit-Ups

1:00 Air Squat Hold

Olympic Barbell Warmup

With an empty barbell: X2

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

B: Metcon (No Measure)

Alternating OTM x 8 (done with an empty barbell)

Even Minutes – 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Odd Minutes – 1 Front Squat + 1 Tall Clean (knees extended, shrug drop) + 1 Jerk
On the jerk, the choice is yours to work the push jerk or split jerk.

C1: Performance – Oly (Weight)

Performance

With a running clock:

Starting on the 0:00…

Every Minute on the Minute x 6

3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00…

Every Minute on the Minute x 6

3 Squat Clean and Jerks (65%)
Expect these workouts to catch up with you.

The conditioning aspect is a larger factor here, testing and pushing your capabilities.

Stay at these percentages – loading, volume, and time all adjust in the following weeks

C2: Fitness – Oly (Weight)

Fitness

With a running clock:

Starting on the 0:00…

Every Minute on the Minute x 6

3 Power Snatches (65%)

Rest 4:00

Starting on the 10:00…

Every Minute on the Minute x 6

3 Clean and Jerks (65%)
Expect these workouts to catch up with you.

The conditioning aspect is a larger factor here, testing and pushing your capabilities.

Stay at these percentages – loading, volume, and time all adjust in the following weeks

Stinky Feet

V3 CrossFit – CrossFit

View Public Whiteboard

A1: Metcon (Time)

Performance

5RFT

600M Run

21 GHD Sit UPS

12 KB Thrusters (44,35)

B: Metcon (No Measure)

Performance

1:00 Plated Plank (45,25)

rest 30 sec

45 Sec Plated Plank

rest 30 sec

30 sec Plated Plank

A2 : Metcon (Time)

Fitness

5RFT

400m Run

21 Hanging Knee Raises

12 KB Thrusters (35,26)

B2: Metcon (No Measure)

Fitness

1:00 Plank

rest 30 sec

45 Sec Plank

rest 30 sec

30 sec Plank