V3 CrossFit – CrossFit LITE
Metcon (AMRAP – Reps)
5 Rounds EMOM
Min – 1:00 Rope Whips
Min – 2:00 Goblet Squats
Min – 3:00 Ball Slams
Min – 4:00 Sit Ups
30 sec rest transition between each minute
Month: August 2017
Swing Door
V3 CrossFit – CrossFit
Metcon (4 Rounds for time)
4 RFT
500m Row
18 KB Swings
400m Run
Rest 2:00 each round
Rope Climb Skill Work
10:00
1.) Working on Foot positioningg
2.) Knees to chest
3.) Full extension on stand
4.) regrip of feet
Not concerned if you can climb to the top, Can you climb efficiently using these steps perfectly
Black Dog
V3 CrossFit – CrossFit
Strict HSPU Ladder
Strict Handstand Push Ups Ladder – Increase by 1 HSPU every minute
Min: 1 – 1 Strict HSPU
Min: 2 – 2 Strict HSPU
Min: 3 – 3 Strict HSPU
12:00 CAP –
If you Fail before 12:00 then continue at the last minute ahieved with that number completed until the 12:00 CAP
Metcon (AMRAP – Reps)
Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Row
15 Hang Power Cleans (155/80)
Max Lateral Burpees over bar in time remaining.
Rest 4:00
Metcon (AMRAP – Reps)
Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Row
12 Hang Power Cleans (135/105)
Max Lateral Burpees over bar in time remaining.
Rest 4:00
Metcon (AMRAP – Reps)
Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Row
9 Hang Power Cleans (165/135)
Max Lateral Burpees over bar in time remaining.
Borrowed Time
V3 CrossFit – CrossFit LITE
Metcon (AMRAP – Rounds and Reps)
8:00 Amrap
12 Wall Balls
6 Power Cleans
2 Med Ball Carries (30m)
Back Squat 10-8-6
10 @ 60%
8 @ 65 %
6 @ 70%
Over Under
V3 CrossFit – CrossFit
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Warm-up (No Measure)
2 Rounds, building in intensity on the second round:
250m Meter Row, 10 Spiderman and Reach (5 each leg)
200 Meter Jog, 7 Walkouts
10 Calorie Bike, 5 Inchworms
Metcon (Time)
5 RFT
6 Bench Press (205,125)
40 Dbl Unders
15 T2B
20 Plated Situps
BACK SQUAT 10 – 8 – 6 – 8 – 10 Repetitions
10 Repetitions @ 63% of estimated 1RM
8 Repetitions @ 68% of estimated 1RM
6 Repetitions @ 73% of estimated 1RM
8 Repetitions @ 68% of estimated 1RM
10 Repetitions @ 63% of estimated 1RM
Aunt Cindy
V3 CrossFit – CrossFit LITE
Metcon (Time)
4 RFT
4 Rounds of Cindy
then
15 Cal Row after every 4 Rounds
Flight Risk
V3 CrossFit – CrossFit
Warm-up (No Measure)
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
Metcon (Time)
5 RFT
3 Rounds of
5 Pull ups
10 Push Ups
15 Squats
Then
20 DB Walking Lunges (45,25)
For 5 Rounds complete 3 rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats
After the 3 rounds of Cindy do
20 DB Walking Lunges to complete the 1st of the 5 Rounds
Dirty Rotten Scoundral
V3 CrossFit – CrossFit
Metcon (Time)
200 Meter Run, 50 Push Press (115,85)
400 Meter Run, 35 Tire Flips
200 Meter Run, 20 Box Jump Overs (24″/20″)
400 Meter Run, 35 Squat Cleans (55,35)
200 Meter Run, 50 Pull Ups
Under Way
V3 CrossFit – CrossFit
Metcon (Time)
Buy in 4 sled pushes 60m (5,3+25)
4RFT
20 Wall Balls
40 Dbl Unders
12 DB Bench Press (75,45)
6 Deadlift (275,165)
Village People 2
V3 CrossFit – CrossFit LITE
Metcon (AMRAP – Rounds)
Part #1
In a 5:00 Window…
35 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/35)
Rest 5:00
Metcon (AMRAP – Rounds)
Part #2
In a 5:00 Window…
25 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (95/55)
Rest 5:00
Metcon (AMRAP – Rounds)
Part #3
In a 5:00 Window…
15 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (105/65
