Twister

V3 CrossFit – CrossFit

View Public Whiteboard

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

Advertisements

Natick Hammer

V3 CrossFit – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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