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.

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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.