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

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