Basement

V3 CrossFit – CrossFit LITE

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Metcon (No Measure)

16:00 EMOM

Min 1- 2 Wall Walks

Min 2- 12 Cal Row

Min 3 -12 Slam Balls

Min 4- 8 Cal Assault Bike

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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