Twister

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Pigeon Pose – 1:00 on each leg

Couch Stretch 1:00

3 sets of 1:00 Plated Plank (45,25)

Warm-up (No Measure)

30 seconds Dbl Unders

OR

30 Seconds Single Unders, into…

5 Scap Retractions + 7 Pushups + 9 Air Squats

30 seconds of Dbl Unders

OR

30 Seconds Faster Single Unders, into…

5 Diverbomber Pushups + 7 Supermans + 9 Sit-Ups

Warm-up (No Measure)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses (Snatch Grip)

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

A: Metcon (AMRAP – Reps)

With a Running Clock:

At the 0:00, AMRAP 5:

3 Power Snatch (135/95) (115,80)

7 Barbell-Facing Burpees

Rest 3:00

B: Metcon (AMRAP – Reps)

At the 8:00, AMRAP 5:

5 Power Snatch (95/65) (95,65)

5 Barbell-Facing Burpees

C: Metcon (AMRAP – Reps)

At the 16:00, AMRAP 5:

7 Power Snatch (75/55)

3 Barbell-Facing Burpees

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Bad HAbit

V3 CrossFit – CrossFit

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A: Metcon (Time)

In Teams of 2 For Time 22:00 CAP

600m Run

40 KB Swings Each (70,53) (53,35)

30 Burpee box jump overs

40 T2B or AB Mat Sit ups (one partner hanging from the bar)

40 Slam Balls (30,20)

30 Burpee Box jump overs

40 KB Swings

20 Cal Row each

50m Sprint

Natick Hammer

V3 CrossFit – CrossFit

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A : Metcon (Time)

Performance

30-20-10:

Calorie Row

Deadlifts (185/135)

Box Jumps (24″/20″)

B: Metcon (Time)

Fitness

25-20-15:

Calorie Row

Deadlifts (155/105)

Box Jumps (24″/20″)

C: Metcon (No Measure)

Not For Time

Perfromance

4 Rounds:

20 GHD Sit-Ups

30 Second Handstand Hold Practice -or- 30′ Handstand Walk

D: Metcon (No Measure)

Not For Time

Fitness

4 Rounds:

25 Hanging Knee Raises

30 Second Handstand Hold Practice

Mexican Jumping Bean

V3 CrossFit – CrossFit

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A: Metcon (Time)

16:00 CAP

10 Squat Cleans, 100 Double-Unders

8 Squat Cleans, 80 Double-Unders

6 Squat Cleans, 60 Double-Unders

4 Squat Cleans, 40 Double-Unders

2 Squat Cleans, 20 Double-Unders

(155,105) (115,85)

Warm-up (No Measure)

20 Seconds Single Unders

5 Strict Pull-Ups, 10 Sit-Ups, 15 Air Squats

20 Seconds Faster Single Unders

5 Strict Pull-Ups, 10 Sit-Ups, 15 Air Squats

20 Double-Unders

5 Strict Pull-Ups, 10 Sit-Ups, 15 Air Squats

B: Metcon (AMRAP – Reps)

6:00 AMRAP

200m Sled Drag (body wt)

max GHD Situps/ Hanging Knee raise remaining time

Back Yard Brawl

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds:

Row 200 Meters

5 Divebomber Pushups, 10 Sit-Ups, 30 Double-Unders

Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Warm-up (No Measure)

3 Sets, resting 1:00 Between (empty BB)

3 Muscle Snatches

3 Overhead Squats

3 Snatch Balances

3 High Hang Squat Snatches

1: Hang Squat Snatch (1 Rep)

Minutes 0:00 – 7:00 – Build to a Heavy Hang Squat Snatch

2: 2 OH Squat (2 Rep)

Minutes 7:00 – 14:00 – Build to a Heavy Set of 2 Overhead Squats (From Rack

3: 3 RM Bench Press (3RM)

Minutes 14:00 – 21:00 – Build to a Heavy Set of 3 Bench Presses

C: Metcon (AMRAP – Rounds and Reps)

AT 21:00

7:00 AMRAP

10 Push Presses

10 Front Rack Reverse Lunges

10 Deadlifts

Prescribed- 95/65

Fitness – 75/55