Total Eclipse

V3 CrossFit – CrossFit

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Metcon (Time)

5 Rounds of Cindy

5 Pullups, 10 Push Ups, 15 Squats

3 Rounds

400m Run

10 Burpee DB Step Ups (45,25)

15 DB Thrusters

25 KB Swings (53,35)

10 Burpee DB Step Ups

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5 Rounds of Cindy

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Triple Sec

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Row 500 Meters

9 Spiderman and Reach

9 Walkouts

Row 350 Meters

7 Spiderman and Reach

7 Walkouts

Row 200 Meters

5 Spiderman and Reach

5 Walkouts

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Squat Stamina (12:00 EMOM)

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

C: Metcon (AMRAP – Reps)

Performance

3 x 4:00 On / 3:00 Off:

30/20 Cal Row

15 Burpees over Rower (lateral)

Max 10 Meter Shuttle Sprints in time remaining.

D: Metcon (AMRAP – Reps)

Fitness

3 x 4:00 On / 3:00 Off:

20/10 Cal Row

15 Burpees over Rower (lateral)

Max 10 Meter Shuttle Sprints in time remaining.

Fun Sucker

V3 CrossFit – CrossFit

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CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Performance

Metcon (AMRAP – Reps)

Complete as many reps as possible Fitness

in 8 minutes of:

3 Plated push-ups

3 cleans (135,95)

6 Plated push-ups

3 cleans

9 Plated push-ups

3 cleans

12 Plated push-ups

6 cleans

15 Plated push-ups

6 cleans

18 Plated push-ups

6 cleans

21Plated push-ups

9 cleans

Etc., adding 3 reps to the Plated push-up each

round, and 3 reps to the clean every 3 round
2 Plates to create a deficit for Push Ups

Metcon (AMRAP – Reps)

TOES TO BAR + DOUBLE-UNDERS

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – “X” Double-Unders

Even Minutes – :40 seconds for Max Toes to Bar

Score Total number of T2B
On the double-unders, choose a repetition scheme you can accomplish in less than 30 seconds.

Level 1 – :30 Seconds of Practice (attempts)

Level 2 – 20 Double-Unders

Level 3 – 30 Double-Unders

Level 4 – 40 Double-Unders

Level 5 – 50 Double-Unders

Ignition

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

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Metcon (Weight)

On the 1:00 – 2 Reps @ 65% of 1RM

On the 2:00 – 2 Reps @ 70% of 1RM

On the 3.00 – 1 Rep @ 75% of 1RM

On the 4:00 – 2 Reps @ 70% of 1RM

On the 5:00 – 2 Reps @ 75% of 1RM

On the 6:00 – 1 Rep @ 80% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 83% of 1RM

On the 9:00 – 1 Rep @ 87% of 1RM

On the 10:00 – 1 Rep @ 90% of 1RM

C: Metcon (AMRAP – Reps)

Ascending Ladder for 9:00:

3 Power Snatches (75/55)

3 Wallballs (20/14) – Females to a 9′ Target

6 Power Snatches (75/55)

6 Wallballs (20/14) – Females to a 9′ Target

9 Power Snatches (75/55)

9 Wallballs (20/14) – Females to a 9′ Target

… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.

Trail Blazer

V3 CrossFit – CrossFit

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Metcon (Time)

For Time:

1.2 Mile Run

Rest 5:00

1 Power Clean + 1 Squat Clean (1 Power Clean + 1 Squat Clean)

8 Rounds Every 90 secs complete 1 Power Clean + 1 Squat Clean

0:00 – 1:30 – @ 70%

1:30 – 3:00 – @ 70%

3:00 – 4:30 – @ 75%

4:30 – 6:00 – @ 75%

6:00 – 7:30 – @ 80%

7:30 – 9:00 – @ 80%

9:00 -10:30 – @ 85%

10:30 – 12:00 – @ 85%

Metcon (Weight)

DEADLIFT STRENGTH ACCESSORY

3 Supersets:

6 Barbell Rows

12 Romanian Deadlifts

In these supersets, strive to hold onto the bar throughout. If we must drop from the barbell row to change to a mix grip, we are allowed to do so, but the goal is not to go so heavy that this is a absolute necessity. The weight used for the barbell row is the same to be used for the Romanian deadlifts.

Post your heaviest for tracking below.

Triclops

V3 CrossFit – CrossFit

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B: Metcon (AMRAP – Reps)

Performance

EMOM x 12:

Odd Minutes – 15/12 Calorie Row

Even Minutes – Max Wallballs* (20/14)
On the wallballs today, you are allowed one set per round. You have the full 60 seconds to complete it, but as soon as we stop our motion for the next repetition, or drop the ball to the ground, we’ll cap that as our set. Reasoning is to gain confidence in larger sets

C: Metcon (AMRAP – Reps)

Fitness

EMOM x 12:

Odd Minutes – 12/10 Calorie Row

Even Minutes – Max Wallballs* (20/14)

D: Metcon (AMRAP – Rounds and Reps)

Part 1# In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

15 Deadlifts (185/135) (135/95), 15 Bar-Facing Burpees

Rest 3:00
Fitness – 150 Singles

E: Metcon (AMRAP – Rounds and Reps)

Part #2 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

10 Deadlifts (225/155) (155/105), 10 Bar-Facing Burpees

Rest 3:00
Fitness – 150 Singles

F: Metcon (AMRAP – Rounds and Reps)

Part #3 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

5 Deadlifts (275/185) (205/175), 5 Bar-Facing Burpees

12 Days of CrossFit

V3 CrossFit – CrossFit

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Metcon (Time)

Fitness

For Time

1 Sled Push

2 Sumo Deadlift High-Pull (75/55 lbs)

3 Thrusters (75/55 lbs)

4 Push Press (75/55 lbs)

5 Power Cleans (75/55 lbs)

6 Power Snatches (75/55 lbs)

7 Kettlebell Swings (53/35 lbs)

8 Pull-Ups

9 Knees-to-Elbows

10 Box Jumps (24/20 in)

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Metcon (Time)

Performance

For Time

1 Rope Climb

2 Sumo Deadlift High-Pull (95/65 lbs)

3 Thrusters (95/65 lbs)

4 Push Press (95/65 lbs)

5 Power Cleans (95/65 lbs)

6 Power Snatches (95/65 lbs)

7 Kettlebell Swings (53/35 lbs)

8 Pull-Ups

9 T2B

10 Box Jumps (24/20 in)

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.