Month: July 2017

Nasty Girls

v3crossfit

V3 CrossFit – CrossFit

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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

Kahootz

v3crossfit

V3 CrossFit – CrossFit

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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

v3crossfit

V3 CrossFit – CrossFit

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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

Sorry Cat

v3crossfit

V3 CrossFit – CrossFit

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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

Climber

v3crossfit

V3 CrossFit – CrossFit

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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)

BB Warmup

Skills

12:00 Rope Climb work

10x Seated (Box) Feet work

5x Jump and feet wrap

Metcon (Time)

5RFT

6 DB Over Shoulder (100,80)

5 Strict HSPU

4 Muscle Ups or CTB Pull Ups

3 Rope Climbs

2 Sled Pushes