Buschmaster

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds:

4 Spiderman and Reach, each leg

8 Goblet Squats (3 sec hold at bottom)

10 Sit-Ups

15 Calorie Row

into Barbell Complex

B: Warm-up (No Measure)

4 Sets, building gradually in weight (not to exceed 60% 1RM)

1 Clean Pull

1 High Hang Squat Clean

1 Hang Squat Clean (just below knee)

C: 1 RM Squat Clean (1RM)

Build to a Heavy 1-Rep for the Day.

Use the following primer below to piece together both movements and prepare for the heavier loads.

2 EMOTM work implies two Squat cleans

OTM x 7

Minute 1 – 2 Squat Cleans @ 50%

Minute 2 – 2 Squat Cleans @ 60%

Minute 3 – 1 Squat Clean @ 65%

Minute 4 – 1 Squat Clean @ 68%

Minute 5 – 1 Squat Clean @ 71%

Minute 6 – 1 Squat Clean @ 74%

Minute 7 – 1 Squat Clean @ 80%

Minute 8:00 – 14:00 Find 1RM Squat Clean

D: Metcon (Weight)

12:00 EMOM

ODD: 30 Dbl Unders

Even: 1 Squat Clean + 2 PC @ 75% of 1RM

Bang!!! Bang!!!

V3 CrossFit – CrossFit

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A: Metcon (Time)

Performance- Teams of 2

800M Run

Directly into…

18 –15 -12 – 9 – 6 – 3

Overhead Squat (115/80)

Kettlebell Swings (70/53)

2-2-2-2-2-2

Rope Climbs

Rest 3:00

6:00 EMOM

10 Synchronized Burpee Over Bar

B: Metcon (Time)

Fitness – Teams of 2

800m Run

Directly into…

18 –15 – 12 – 9 – 6 – 3

Overhead Squat (75/55)

Kettlebell Swings (53,35)

7-7-7-7-7-7

CTB Pull Ups

Rest 3:00

6:00 EMOM

8 Synchronized Burpee Over Bar

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Fran Make Up

6:00 EMOM

10 Burpee Over Bar

Red Planet

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Followed by…

500m Row

3 Rounds

5 Inch Worms

5 Strict Pull Ups

5 Push Ups

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (No Measure)

POSITIONING PRIMER – JERK BALANCE

3 Sets of 3 – Empty Barbell

3 Sets of 3 – Light Load (<50%)

C: Jerk (1RM)

SPLIT JERK (AT THE 0:00)

All taken from the rack. With a running clock…

On the 0:00 – 2 Pausing* Reps @ 60%

On the 1:30 – 2 Pausing* Reps @ 70%

On the 3:00 – 2 Reps @ 74%

On the 4:00 – 1 Rep @ 77%

On the 5:00 – 1 Rep @ 80%

Take 15:00 Minutes to build to a 1-Rep for the day.

D: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Inferno

V3 CrossFit – CrossFit

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A: Metcon (Time)

Performance – 4RFT

32ft Dbl Kettlebell OH Walking Lunge (35,25)

25 Wall Balls

15 T2B

50 Dbl Unders

B: Metcon (Time)

Fitness – 4RFT

32ft DBL DB OH Lunges (25,15)

25 Wall Balls

15 T2B or 25 KTE

50 Dubs or 150 Singles

C: Metcon (No Measure)

3 Super Sets

10 BB Hip Ext (heavy)

10 Ab Wheels

10 Russian Twists (same KB/DB used in WOD)

30 (4count) flutter kicks

Air Assault

V3 CrossFit – CrossFit Teens

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A: CF Teen Day 1 (No Measure)

AMRAP at a warm-up pace for 7 minutes of:

5 sit-ups,

10 m of lunge walk,

5 plank-ups,

10 m of bear crawl,

5 tuck jumps,

3 forward rolls,

5 burpees,

10 m of broad jumps.

B: Metcon (Time)

10 rounds for time of:

9 squats

6 push-ups

C: Metcon (AMRAP – Reps)

Max double-unders in 2 minutes,

D: Metcon (Time)

max monkey hangs—2 attempts for

Bouncy House

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

30 Seconds Single Unders

3 Rounds:

12 Slow Air Squats

9 Sit-Ups

6 Slow Pushups

30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (Calories)

“Bouncy House” Part 1

In a 4:00 Window…

3 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65)

Time remaining, Max Calorie Row

Rest 4:00

C: Metcon (Calories)

“Bouncy House” Part 2

In a 4:00 Window…

2 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (135/95)

Time remaining, Max Calorie Row

Rest 4:00

D: Metcon (Calories)

“Bouncy House” Part 3

In a 4:00 Window…

1 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (155/105)

Time remaining, Max Calorie Row

E: Metcon (No Measure)

3 Supersets:

10 Good Mornings (moderate load that allows “picture perfect” technique but is also challenging).

20 GHD Sit-Ups

30 Second L-Sit Hold (bend knees as needed)

Rabbits Foot

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into

10 Warrior Squats

B: Warm-up (No Measure)

SNATCH PRIMER

3 Sets, with an light load or empty barbell:

1 Pausing Overhead Squat + 2 Snatch Balances

REST 30 sec

5 Hang Snatch High Pulls +

3 Muscle Snatches

C: Metcon (10 Rounds for weight)

SNATCH (AT THE 0:00)

On the Minute – Squat Snatch

Minute 1 – 1 Squat Snatch @ 75%

Minute 2 – 1 Squat Snatch @ 78%

Minute 3 – 1 Squat Snatch @ 81%

Minute 4 – Rest

Minute 5 – 1 Squat Snatch @ 78%

Minute 6 – 1 Squat Snatch @ 81%

Minute 7 – 1 Squat Snatch @ 84%

Minute 8 – Rest

Minute 9 – 1 Squat Snatch @ 81%

Minute 10 – 1 Squat Snatch @ 84%

Minute 11 – 1 Squat Snatch @ 87%

Minute 12 – Rest

Minutes 13 – 20– Continue to build to a 1-Rep for the Day

D: Metcon (Time)

3RFT

3 OH Squats @ 80%

12 Burpee Box Jump Overs

8:00 CAP

Jambalaya

V3 CrossFit – CrossFit

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A: Metcon (Time)

Performance

15 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

30 Calorie Row

3 Rounds of “Big Nate” –

4 Ring Muscle-Ups, 8 Handstand Pushups, 16 KBS (70/53)

30 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

15 Calorie Row

B: Metcon (Time)

Fitness

15 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

30 Calorie Row

3 Rounds of

4 DB Step Ups (45,25),

8 T2B, 16 KBS (53,35)

30 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

15 Calorie Row

C: Back Squat (5 Rep)

0:00- 4:00 – 5 Rep Back Squat

D: Back Squat (3 Rep)

4:00-7:00 – 3 Rep Back Squat

E: Back Squat (1 Rep)

7:00 – 10:00 – 1 Rep Back Squat

Wally’s World

V3 CrossFit – CrossFit

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A: Metcon (AMRAP – Reps)

In Teams Of 2

100 Wall Balls

80 KB Swings

60 Pull Ups

40 GTO (155,105) (115,85)

20 Muscle Ups

12:00 CAP

B: Metcon (AMRAP – Reps)

5:00 AMRAP In Teams Of 2

100M Sled Push Pull

1 Burpee + 1 Wall Up & Over

2 Burpee + 2 Wall Up & Over

3 Burpee + 3 Wall Up & Over

Add 1 Burpee after every wall climb

Tigers Paw

V3 CrossFit – CrossFit

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Metcon (Time)

Performance

10 rounds for time of:

3 Push Jerks (185,135)

6 Deadlifts, (225,185)

12 T2B

24 Double-unders

Metcon (Time)

Fitness

10 rounds for time of:

3 Push Jerks (135,95)

6 Deadlifts, (185,135)

12 T2B

24 Double-unders