V3 CrossFit – CrossFit LITE
Metcon (No Measure)
20:00 EMOM
Min 1: 12 Cal Row
Min 2: 9 KB Swings 53#
Min 3: 6 DB Bench Press 35#
Min 4: 3 Hang Squat Cleans 65#
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Month: July 2017
Nasty Girls
V3 CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
:45s second Samson Stretch each side
Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
“On the Minute” x 3 Rounds: Power Snatch + Overhead Squat + Squat Snatch
On the 0:00… 66% of 1RM Squat Snatch
On the 1:00… 71% of 1RM Squat Snatch
On the 2:00… 76% of 1RM Squat Snatch
On the 3:00… Rest
This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Sub 7 Burpee CTB for Muscle Ups
Traffic Jam
V3 CrossFit – CrossFit
Metcon (Time)
Teams of 4 Complete
2 Athletes 1 Mile sled Push Pull
1 Athlete Row 1500m/1200m Row
1 Athlete 35 Man Makers
Team will complete 140 Manmakers
2 athletes that complete Sled push pull will switch with other 2 athletes once finished with sled
Kahootz
V3 CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
:45s second Samson Stretch each side
Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
Pausing OH Squat
Set #1 – 3 Pausing Reps @ 50% of 1RM Overhead Squat
Set #2 – 3 Pausing Reps @ 60% of 1RM Overhead Squat
Set #3 – 2 Pausing Reps @ 65% of 1RM Overhead Squat
Set #4 – 2 Pausing Reps @ 70% of 1RM Overhead Squat
Set #5 – 1 Pausing Rep @ 75% of 1RM Overhead Squat
Set #6 – 1 Pausing Rep @ 80% of 1RM Overhead Squat
Set 7-10 Three additional sets to establish a heavy single for the day
Metcon (Time)
10 Overhead Squats (135/95)
10 Box Jump Overs (24″/20)
10 Axel Bar Thrusters (115/80)
10 Power Snatches (135/95)
10 Burpee CTB Pull Ups
10 Power Snatches (135/95)
10 Axel Bar Thrusters (115/80)
10 Box Jump Overs (24″/20″)
10 Overhead Squats (135/95)
Snagged
V3 CrossFit – CrossFit
Warm-up (No Measure)
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side
Metcon (Weight)
On the Minute x 5 (0:00-5:00)
Clean Pull + Hang Power Clean + Power Clean
Set #1 – 50% of 1RM Clean
Set #2 – 54% of 1RM Clean
Set #3 – 58% of 1RM Clean
Set #4 – 62% of 1RM Clean
Set #5 – 65% of 1RM Clean
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 7:00 –
1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders
Rx – 165/110
Metcon (No Measure)
3 “Giant Sets”:
10 Barbell Bent Over Rows
:20s Hollow Rock Hold
30 Glute Bridges
Backlash
V3 CrossFit – CrossFit LITE
Metcon (Time)
3 Rounds:
10 DB Front Squats
21 Calorie Row
10 Kettlebell Deadlifts
Rest 5:00
Metcon (Time)
3 Rounds:
200 Meter Prowler Push (Loaded with
30 Push Ups
400m Run
Sorry Cat
V3 CrossFit – CrossFit
Warm-up (No Measure)
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side
Metcon (AMRAP – Rounds and Reps)
6:00 AMRAP
21/18 Cal Row
15/12 Ring Dips
9 STO (135,95)
Rest 5:00
Metcon (AMRAP – Reps)
Ascending Ladder for 7:00 –
1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders
(145,100)
Metcon (Time)
50 Barbell Roll Outs
