Dull Blade

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds

12 Slow Air Squats

9 Hollow Rocks

6 Inch Worms

B: Metcon (AMRAP – Reps)

12:00 AMRAP

20/10 Cal Row

20 Dbl Unders

10 Burpees

C: Metcon (Time)

Performance

For Time

50-40-30-20-10

GHD sit-ups

2-pood/1.5-pood* kettlebell swings

D: Metcon (Time)

For Time

50-40-30-20-10

AB Mat sit-ups

KB Swings (53,35)

E: Metcon (No Measure)

4x 60m Sled Push

Heartbreak Ridge

V3 CrossFit – CrossFit

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Metcon (Weight)

BAR MU + FRONT SQUAT (30:00 – 40:00)

Alternating EMOM x 10:

Even Minutes – 30 Seconds: Max Reps Bar Muscle-Ups

Odd Minutes – 3 Front Squats
Start at 65% on the Front Squat and strive to build every set thereafter. On the Bar MU, each set should be equal to or less than 50% of your max. Do not repetition until failure in any minute – this is a day to practice sound technique with sub-maximal efforts on the pull-up bar. Choose a number and strive to hold the same through all five intervals. If we do not yet have Bar MU, complete 5 *strict* CTB pull-ups per round (band as needed) to build strength in our lats and upper back.

Metcon (Time)

Performance

4 Rounds:

5 Ring Muscle-Ups

10 Squat Snatches (115/80)

15 Box Jump Overs (24″/20″)

()

War Zone

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds:

4 Warrior Squats

4 Spiderman and Reach, each leg

10 Sit-Ups

10 Plated OH Walking Lunges

Then

BBC

5 Good Mornings

5 Back Squats

5 Behind Neck Press

5 Elbow Rotations

5 Strict Press

5 Stiff Leg DL

5 Hang Cleans

5 Front Squats

B: Metcon (AMRAP – Rounds and Reps)

Performance

20 min AMRAP

20 Deadlifts (275/185)

40 Wall Balls (20/14)

20 Hang Cleans (185/135)

40 Wall Balls

20 Push Press (135/95)

40 Wall Balls

C: Metcon (AMRAP – Rounds and Reps)

Fitness

20 min AMRAP

20 Deadlifts (225,155)

40 Wall Balls (20/14)

20 Hang Cleans (135/95)

40 Wall Balls

20 Push Press (95/65)

40 Wall Balls

Total Loss

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds:

5 Pull Ups

10 Push Ups

15 Calorie Row

20 Sit-Ups

B: Warm-up (No Measure)

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

C: Metcon (AMRAP – Reps)

4 Rounds:

1:00 Kettlebell Swings (53/35)

1:00 Toes to Bar

1:00 Thrusters (95/65)

1:00 Box Jumps

1:00 Rest

Stuffed Turkey

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

B: Warm-up (No Measure)

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 OH Squats

C: PAUSE OVERHEAD SQUAT (5×2)

Every 90 Seconds:

5 Sets of 2 Repetitions (3 Second Pause in the Bottom)

On the 0:00, Set #1 – 60% of 1RM Snatch

On the 1:30, Set #2 – 70% of 1RM Snatch

On the 3:00, Set #3 – 80% of 1RM Snatch

On the 4:30, Set #4 – 90% of 1RM Snatch

On the 6:00, Set #5 – 95% of 1RM Snatch

D: Metcon (Calories)

“FREEDOM SAUCE”

“Freedom Sauce” Part 1

With a 3:00 Clock:

21 Overhead Squats (75/55),

21 Wall Balls,

Max Calorie Row

Rest 3:00

E: Metcon (Calories)

With a 3:00 Clock:

18 Overhead Squats (95/65),

18 Wall Balls,

Max Calorie Row

Rest 3:00

F: Metcon (AMRAP – Reps)

With a 3:00 Clock:

15 Overhead Squats (115/80),

15 Wall Balls,

Max Calorie Row