Dragon Fly

V3 CrossFit – CrossFit

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A: Dragon Fly 1 (1RM)

0:00 – 5:00

1RM Bench Press

B: Metcon (AMRAP – Rounds and Reps)

5:00 – 20:00

15 Hand-release Push-ups

15 Goblet Squats – 55lbs/35

15 Pull-ups

15 Wallballs – 20lbs/14

C: Dragon Fly 2 (1RM)

20:00 – 25:00

1RM Bench Press

Ivory

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Easy-Paced Row into 2 Rounds:

3 Strict Pull-Ups, 6 Pushups, 9 Dowel Overhead Squats

then

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

5 Romanian Deadlifts

A: Metcon (9 Rounds for weight)

Snatch Waves

With a Running Clock (0:00 – 11:00)…

Minute 1 – 1 Squat Snatches @ 74%

Minute 2 – 1 Squat Snatches @ 77%

Minute 3 – 1 Squat Snatch @ 80%

Minute 4 – Rest

Minute 5 – 1 Squat Snatches @ 77%

Minute 6 – 1 Squat Snatches @ 80%

Minute 7 – 1 Squat Snatch @ 83%

Minute 8 – Rest

Minute 9 – 1 Squat Snatches @ 80%

Minute 10 – 1 Squat Snatches @ 83%

Minute 11 – 1 Squat Snatch @ 86%

B: Metcon (Time)

Start at the 16:00

Performance 13:00 CAP

42/35 Calorie Row, 21 Squat Snatches (95/65)

30/25 Calorie Row, 15 Squat Snatches (95/65)

18/15 Calorie Row, 9 Squat Snatches (95/65)

C: Metcon (Time)

Start at the 16:00

Fitness – 13:00 CAP

35/21 Calorie Row, 21 Squat Snatches (75/55)

25/15 Calorie Row, 15 Squat Snatches (75/55)

15/9 Calorie Row, 9 Squat Snatches (75/55)

Metcon (Time)

Start AT 32:00 with a 5:00 CAP

50 Bar Facing Burpee Over Bar

Split Decision

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500m Row

into 3 Rounds

5 Inch Worms

7 Burpees

9 V- UPS

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

7 SDHP (75,55)

9 Box Jump Overs (30,24) (24,20)

12 T2B

Rest 2:00

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

5 SDHP (95,65)

7 Box Jump Overs (30,24) (24,20)

9 T2B

Rest 2:00

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

3 SDHP (135,95)

5 Box Jump Overs

7 T2B

Core 1

3 Rounds Max Reps

1:00 Ab Rolls

1:00 Hollow Rocks

1:00 GHD Sit Ups

Hamburger Hill

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

3 Inch Worms + 5 Push Ups

5 Strict Pull Ups

7 Pausing Air Squats

9 AbMat Sit-Ups

40m DB OH Walk

Warm-up (No Measure)

Run 200m

5 Good Mornings + 5 Pausing Back Squats

Run 200m

5 Elbow Rotations + 5 Strict Presses

Run 200m

5 Romanian Deadlifts + 5 Pausing Front Squats

A: Metcon (4 Rounds for reps)

Performance

4Rounds 25 sec work/ 35 sec Rest

Min 1: Max HSPU

Min 2: Max Pull Ups

Min 3: Max CTB Pull Ups

B: Metcon (4 Rounds for reps)

Fitness

4 Rounds 25 sec work/ 35 sec Rest

Min 1: Hand Stand Hold

Min 2: Max Ring Rows

Min 3: Max Pull Ups

C: Metcon (3 Rounds for weight)

0:00– 3:00 – Every 20 Seconds x 6: 1 Power Clean (70%)

3:00 – 4:00 – Rest

4:00 – 8:00 – Every 40 Seconds x 6: 1 Power Clean (75%)

8:00 – 9:00 – Rest

9:00 – 15:00 – Every 60 Seconds x 6: 1 Power Clean (80%

Kung Fu Panda

V3 CrossFit – CrossFit

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A: Metcon (AMRAP – Reps)

Performance – 7:00 AMRAP

21 Deadlifts (185,135)

21 OH Squats (115,80)

50 DBL Unders

15 Deadlifts

15 OH Squat

50 Dbl Unders

9 Deadlifts

9 OH Squats

50 DBL Unders

B: Metcon (AMRAP – Reps)

Fitness – 7:00 AMRAP

21 Deadlifts (155,105)

21 Front Squats (115,80)

150 singles

15 Deadlifts

15 Front Squat

150 singles

9 Deadlifts

9 Front Squats

50 Singles

C: Metcon (Time)

3RFT – Teams of 3

15/10 Cal Row

2 Sled Pushes

Barbell Hold (DL WT From above WOD)

Big Bear

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3:00 Row – Build slightly in intensity every 30 seconds.

3 Rounds:

30 Single Unders

10 Slow Air Squats

5 Hand-Release Pushups

Into…

2 Rounds:

30 Seconds of Spiderman

5 Slow Scap Retractions

Warm-up (No Measure)

Barbell Warmup (empty BB)

5 Slow Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

A: Bear Complex (6RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

B: (Calories)

Set the rower to calories, and with a running clock:

Minute 1 – 50 On / 10 Off

Minute 2 – 40 On / 20 Off

Minute 3 – 30 On / 30 Off

Minute 4 – 20 On / 40 Off

Minute 5 – 10 On / 50 Off

Minute 6 – 20 On / 40 Off

Minute 7 – 30 On / 30 Off

Minute 8 – 40 On / 20 Off

Minute 9 – 50 On / 10 Off
Score Total Calories Rowed from all rounds

Sexy Buffalo

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

3 Walk Outs*

6 Pausing Air Squats

9 AbMat Sit-Ups

Warm-up (No Measure)

200m Run

5 Good Mornings + 5 Pausing Back Squats

200m Run

5 Elbow Rotations + 5 Strict Presses

200m Run

5 Romanian Deadlifts + 5 Pausing Front Squats

A: Metcon (7 Rounds for weight)

Front Squat

6 – 4 – 2 – 1 – 2 – 4 – 6

Each set is done “On the 90 Second”. Percentages taken off your 1RM Front Squat.

On the 0:00 – 6 Reps @ 75%

On the 1:30 – 4 Reps @ 81%

On the 3:00 – 2 Reps @ 87%

On the 4:30 – 1 Rep @ 93%

On the 6:00 – 2 Reps @ 87%

On the 7:30 – 4 Reps @ 81%

On the 9:00 – 6 Reps @ 75%

B1: Metcon (AMRAP – Rounds and Reps)

In a 5:00 Window…

50 Wall Balls (20/14)

Time remaining, AMRAP:

12 Deadlifts (185/135) (155,105)

12 Barbell Facing Burpees

Rest 5:00

B2: Metcon (AMRAP – Rounds and Reps)

In a 5:00 Window…

35 Wall Balls (20/14)

Time remaining, AMRAP:

9 Deadlifts (225/155) (185,135)

9 Barbell Facing Burpees

B3: Metcon (AMRAP – Rounds and Reps)

In a 5:00 Window…

20 Wall Balls (20/14)

Time remaining, AMRAP:

6 Deadlifts (275/185) (205,155)

6 Barbell Facing Burpees

Everest

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Easy-Paced Row into 2 Rounds:

3 Strict Pull-Ups, 6 Spidermans, 9 Air Squats

250 Meter Medium-Paced Row into 2 Rounds:

3 Kipping Pull-Ups, 6 Pushups, 9 Dowel Overhead Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

5 Romanian Deadlifts

Warm-up (No Measure)

On the Minute x 5 Minutes – Light load (if not empty BB):

1 Slow Snatch Deadlift (3 second ascent)

1 Hang Power Snatch

1 Overhead Squat

1 Snatch Balance

Metcon (11 Rounds for weight)

11:00 EMOM

Minute 1 – 2 Squat Snatches @ 74%

Minute 2 – 2 Squat Snatches @ 77%

Minute 3 – 1 Squat Snatch @ 80%

Minute 4 – Rest

Minute 5 – 2 Squat Snatches @ 77%

Minute 6 – 2 Squat Snatches @ 80%

Minute 7 – 1 Squat Snatch @ 83%

Minute 8 – Rest

Minute 9 – 2 Squat Snatches @ 80%

Minute 10 – 2 Squat Snatches @ 83%

Minute 11 – 1 Squat Snatch @ 86%

Metcon (Time)

Performance -12:00 CAP

21 Power Snatches, 21 Pull-Ups

15 Overhead Squats, 15 Chest to Bar Pull-Ups

9 Squat Snatches, 9 Bar Muscle-Ups

Rx – 115/80

Metcon (Time)

Fitness – 12:00 CAP

21 Power Snatches, 21 Pull-Ups

15 Overhead Squats, 15 T2B

9 Squat Snatches, 3 Wall Walks

Rx – 75,55

Fight or Flight

V3 CrossFit – CrossFit

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A: Metcon (No Measure)

Performance – 21:00 EMOM

Min 1: 7 Clean & Jerks (135,95)

Min 2: 7 Bar Facing Burpee

Min 3: 14 Pull ups

B: Metcon (No Measure)

Fitness – 21:00 EMOM

Min 1: 5 Clean & Jerks (95,65)

Min 2: 7 Bar Facing Burpee

Min 3: 9 Pull ups

C: Metcon (No Measure)

3RNFT

5 (each leg) Single leg barbell box step ups (115.75) (75,55)

3 Max height box jump