Month: January 2017

Bottoms Up

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

400M Run

15-12-9:

AbMat Sit-Ups

Good Mornings (unweighted)

200m Run

7 Walk Outs

100m Run

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 (Weight)

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat

C: Metcon (AMRAP – Rounds and Reps)

Performance – 8:00 AMRAP

3 Power Cleans (135,95)

6 Ring Push Ups

9 Air Squats

D: Metcon (AMRAP – Rounds and Reps)

Fitness – 8:00 AMRAP

3 Power Cleans (115,80)

6 HRPU

9 Air Squats

Executive Order

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

Power Clean (Heavy 1)

8:00 To Estsblish 1 Heavy Power Clean

Metcon (AMRAP – Reps)

Performance – 8:00

2:00 Max Deadlifts (205,115)

2:00 Max T2B

2:00 Max STO (125,95)

2:00 Max OH Squats (45,35)

Metcon (AMRAP – Reps)

Fitness – 8:00

2:00 Max Deadlifts (155,115)

2:00 Max T2B/KTE

2:00 Max STO (95,65)

2:00 Max OH Squats (45,35)

Metcon (No Measure)

2 Rounds

20 Hollow Rocks

20 Hip Bridges (you chose wt)

20 Supermans

Fiery Furnice

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

Metcon (2 Rounds for reps)

4 Rounds

30 sec Cal Row

30 sec Burpee

1:00 Rest

4 Rounds

30 sec KB Swings (53,35)

30 sec Situps
Hands must simultaneously touch ground behind head and hands must touch tip of the shoe at top of sit ups. Feet cannot come of the ground

Score all reps concluded during 4:00 AMRAPS

Metcon (Weight)

9:00 EMOM

1:00 – 5RM Front Squat

2:00 – 5 RM Front Squat

3:00 – 5 RM Front Squat

4:00 – 3RM Thruster

5:00 – 3RM Thruster

6:00 – 3RM Thruster

7:00 – 1RM STO

8:00 – 1RM STO

9:00 – 1RM STO
Barbell must be taken from the ground. Score is total weight lifted from 9:00 EMOM

Last Chance

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

Metcon (Weight)

OTM x 14

Odd – Pausing Front Squats (2 full seconds in the bottom)

Even – 30 seconds for Max Reps Kipping HSPU

Sub Handstand Holds for HSPU
Set #1 – 3 Reps @ 50% of 1RM FS

Set #2 – 3 Reps @ 55% of 1RM FS

Set #3 – 3 Reps @ 60% of 1RM FS

Set #4 – 2 Reps @ 65% of 1RM FS

Set #5 – 2 Reps @ 70% of 1RM FS

Set #6 – 1 Rep @ 75% of 1RM FS

Set #7 – 1 Rep @ 80% of 1RM FS

Metcon (Time)

3RFT 9:00 CAP

60m Sled Push (4,3) (3,2)

400m Run

Heads Flying

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

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

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)

Performance

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 15 Hang Squat Cleans (135/95)

Minutes 2-4 – 25 TTB

Minutes 4-6 – 100 Double-Unders
Aim for large, if not unbroken sets on all movements. We are looking to accomplish our repetitions no later than the 90 second mark of each interval. If we reach 90 seconds into any interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

C: Metcon (No Measure)

Fitness

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 15 Hang Squat Cleans (95/65)

Minutes 2-4 – 20 TTB

Minutes 4-6 – 50 Double-Unders

D: Metcon (Time)

3RFT

400m Run

18 DB Snatches (55,35) (35,25)

Dead End

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

ON THE 0:00… DEADLIFT

On the 1:30…

3 – 1 – 3 – 1 – 3 – 1

Set #1, On the 0:00… 3 Reps @ 70% of 1RM Deadlift

Set #2, On the 1:30… 1 Rep @ 80% of 1RM Deadlift

Set #3, On the 3:00… 3 Reps @ 75% of 1RM Deadlift

Set #4, On the 4:30… 1 Rep @ 85% of 1RM Deadlift

Set #5, On the 6:00… 3 Reps @ 80% of 1RM Deadlift

Set #6, On the 7:30… 1 Rep @ 90% of 1RM Deadlift
Every time we re-visit a set of 3, the weight increases. Same for the sets of 1.

The sets of 3 do not have to be “touch and go”.

B: Metcon (AMRAP – Reps)

“Dead End”

AMRAP 3:

21 Deadlifts (155/105) (135,95)

21 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

C: Metcon (AMRAP – Reps)

AMRAP 3:

18 Deadlifts (185/135) (155,105)

18 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

D: Metcon (AMRAP – Reps)

AMRAP 3:

15 Deadlifts (225/155) (185,135)

15 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

E: Metcon (AMRAP – Reps)

AMRAP 3:

12 Deadlifts (275/185) (225,155)

12 Over-the-Erg Burpees

Max Calorie Row in time remaining

Hail Storm

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

3 Rounds

5 Strict Pull Ups

7 Sit Ups

9 Push Ups

Then

Sprinter Stretch x 2

10 Warrior Squats

BBC

B: Metcon (AMRAP – Rounds and Reps)

Burpee + (185,135) back-squat ladder

Rest 3 minutes
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder

C: Metcon (AMRAP – Rounds and Reps)

Burpee + (115, 80) shoulder-press ladder

Rest 3 minutes
Fitness – (95,65)

D: Metcon (AMRAP – Rounds and Reps)

Burpee +( 245,165) deadlift ladder
Fitness (205,135)

Bullet Proof

v3crossfit

V3 CrossFit – CrossFit

View Public Whiteboard

B: Metcon (AMRAP – Reps)

On The Minute x 12

Even Minutes – Power Snatch (3-3-2-2-1-1)

Odd Minutes – Max Reps Lateral Burpee Over Bar
6 rounds at each station.

Aim to climb in weight on the power snatches throughout, and strive to hold the same number of ring muscle-ups in each round.

A: Warm-up (No Measure)

3 Rounds:

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

10 Slow Pausing Air Squats, into…

10 Warrior Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Presses (behind the neck)

5 Stiff-Legged Deadlifts

5 Front Squats

C: Metcon (Time)

Performance

For Time – 15:00 CAP

21 – 15 – 9:

Wallballs (20/14) – Both to a 10′ Target

Pull-Ups

Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)

D: Metcon (Time)

Fitness

For Time – 15:00 CAP

21 – 15 – 9:

Wallballs (20/14)

Pull-Ups

Thrusters (75/55)

Box Jumps (24″/20″)

Kettlebell Swings (45/25)