Roof Top

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

4 Rounds:

20 Double-Unders

10 Sit-Ups

8 Slow Air Squats

6 Slow Pull ups

B: Push Press

PUSH PRESS

Every 2:00 x 5 Sets:

5 Push Presses

et #1 – 50% of 1RM Jerk

Set #2 – 60% of 1RM Jerk

Sets #3, 4, 5 – Build to a Heavy Set of 5 for the day.

C: Metcon (Time)

Performance – 20:00 CAP

10 C&J @ 135/95 + 35 Dubs + 200m Run

8 C&J @ 145/100 + 35 Dubs + 200m Run

6 C&J @ 155/105 + 35 Dubs + 200m Run

4 C&J @ 165/110 + 35 Dubs + 200m Run

2 C&J @ 185/135 + 35 Dubs + 200m Run

C2: Metcon (Time)

Fitness- 20:00 CAP

10 C&J @ 95/65 + 35 Dubs + 200m Run

8 C&J @ 115/80 + 35 Dubs + 200m Run

6 C&J @ 125/85 + 35 Dubs + 200m Run

4 C&J @ 135/95 + 35 Dubs + 200m Run

2 C&J @ 155/105 + 35 Dubs + 200m Run

Uphill Battle

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds

4 Spiderman & Reach

8 Sit Ups

40 Dbl Unders

200M Run

10 Slow Squats

10 Warrior Squats

BBC

5 Good Mornings

5 Good Mornings

5 Behind Neck Press

5 Elbow Rotations

5 Press

5 DL

5 Front Squats

B: Metcon (Time)

Every 3:00 for 5 Rounds

50/30 Cal Row

12 T2B

Record your slowest Round

C: Metcon (5 Rounds for reps)

Every 2:00 for 5 sets

Set 1-3 Front Squats @ 60% + Max Push Ups

Set 2 -3 Front Squats @ 63% + Max Push Ups

Set 3 – 2 Front Squats @ 66% + Max Push Ups

Set 4 – 2 Front Squats @ 69% + Max Push Ups

Set 5 – 2 Front Squats @ 72% + Max Push Ups

17.1

V3 CrossFit – CrossFit

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CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Tune Up

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

15 Calorie Row

1 Round of “Toes to Bar” Cindy*

TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

B: Metcon (No Measure)

Alternating OTM x 16 (4 Rounds):

Minute 1 – 7 Deadlifts (225/155) + 7 Box Jumps (24/20)

Minute 2 – 15 Kipping HSPU

Minute 3 – 7 CTB Pull-Ups + 7 Toes to Bar

Minute 4 – 15/12 Calorie Row

3x400m Run (3 Rounds for time)

3 RFT

400m Run

rest same time as run

Matterhorn

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 (or banded Good Mornings)

10 Slow Pausing Air Squats, into…

1 x 20 second Samson Stretch each side

Followed by…

10 Warrior Squats

B: Metcon (Weight)

3-POSITION POWER SNATCH

Primer – 3 Sets with an empty barbell. Rest 30-60 seconds between sets.

1 Hang Muscle Snatch (pockets)

1 Hang Muscle Snatch (knee level)

1 Hang Muscle Snatch (mid-shin)

3 Behind the Neck Push Jerks, snatch grip. Punch down into a partial squat (our power snatch receiving position)

Followed by…

Every 90 Seconds x 7 Sets

3 Position Power Snatch

Set #1, On the 0:00… 40% of 1RM Snatch

Set #2, On the 1:30… 50% of 1RM Snatch

Set #3, On the 3:00… 55% of 1RM Snatch

Set #4, On the 4:30… 60% of 1RM Snatch

Set #5, On the 6:00… 65% of 1RM Snatch

Set #6, On the 7:30… 65% of 1RM Snatch

Set #7, On the 9:00… 65% of 1RM Snatch

C: Metcon (3 Rounds for reps)

The below is 3 x AMRAP 4’s, with each being AMRAP scored separately.

“Matterhorn” Part 1 – AMRAP 4:

30 Double-Unders, 15 Power Snatches (75/55)

Rest 4:00

“Matterhorn” Part 2 – AMRAP 4:

30 Double-Unders, 12 Power Snatches (95/65)

Rest 4:00

“Matterhorn” Part 3 – AMRAP 4:

30 Double-Unders, 9 Power Snatches (115/80)
Record Rounds + Reps