10 Lords A Leaping

V3 CrossFit – CrossFit

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12:00 EMOM (Max EMOM)

On the Minute x 12

Minute 1 – 50% of Max Strict HSPU

Minute 2 – 40% of Max Strict HSPU

Minute 3 – 30% of Max Strict HSPU

Minute 4 – Rest

()

Metcon (Time)

10 RFT

30 Dbl Unders

10 Bench Press (155,105)

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Black Bird

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 banded Good Mornings

10 Slow Pausing Air Squats

B: Metcon (No Measure)

8:00 EMOM

ODD: 12/10 DB Seated Press (45,25) (35,20)

Even: 8/6 DB Bent Over Row (each arm) (55,35) (45,25)

C: Metcon (Time)

Performance

800 Meter Run, 30 Kettlebell Swings (70/53), 30 T2B

Directly into…

2 Rounds: 30 Burpee Box Jumps (24/20), 30 Wallballs (20/14)

Directly into…

800 Meter Run, 30 Kettlebell Swings (70/53), 30 T2B

D: Metcon (Time)

Fitness

800 Meter Run, 20 Kettlebell Swings (53,35), 20 T2B/KTE

Directly into…

2 Rounds: 20 Burpee Box Jumps (24/20), 20 Wallballs (20/14)

Directly into…

800 Meter Run, 20 Kettlebell Swings (53,35), 20 T2B/KTE

Spy Games

V3 CrossFit – CrossFit

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A: Metcon (Time)

Performance

16:00 CAP

50 Burpee DB GTO (55,35)

50 Pull Ups

B: Metcon (Time)

Fitness

16:00 CAP

50 Burpee DB GTO (45,25)

50 Jumping Pull Ups

C: 1Pausing Front Squat (2 sec) + 1 Front Squat (10:00 EMOM)

Set #1 – 3 Complexes @ 40% of 1RM Front Squat

Set #2 – 2 Complexes @ 50% of 1RM Front Squat

Set #3 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Set #4 – 1 Complex @ 65% of 1RM Front Squat

Set #5 – 1 Complex @ 70% of 1RM Front Squat

Sets #6 – Sets #10 (5 Sets)

Build to a heavy complex. Go by feel. Climb or go across as you see fit.

D: Warm-up (No Measure)

MOBILITY

3 sets

10 OH Arm Circles (each)

10 Band Pull Aparts

then

1:00 Pigeon Pose (Each)

1:00 Child Pose

2:00 Couch Stretch

Grand Canyon

V3 CrossFit – CrossFit

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Metcon (No Measure)

Performance

12:00 EMOM

Min 1 – 60m Sled Push

Min 2 – 12 Pull ups

Min 3 – 12 Pistols

Rest 3:00

Metcon (No Measure)

Fitness

12:00 EMOM

Min 1 – 60m Sled Push

Min 2 – 12 Pull ups

Min 3 – 6 Deck squats

Rest 3:00

Metcon (Time)

24ft OH Walking Lunges (95,65) (75,55)

21 Bar Facing Burpees Over Bar

24ft OH Walking Lunges

15 Bar Facing Burpees Over Bar

24ft OH Walking Lunges

9 Bar Facing Burpees Over Bar