Disgustingly Fabulous

V3 CrossFit – CrossFit LITE

View Public Whiteboard

Push-ups (Max set )

Back Squat (I Heavy set of 15 Reps)

Metcon (AMRAP – Reps)

AMRAP 7:Hang Power Cleans (55)

*OTM – 7 Heavy Wallballs (15) *Females to a 9′ Target

This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max hang power clean repetitions on the barbell. Score is total hang power cleans at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).

The Hustler

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

1-3 Strict Pull-Ups

9 Wall Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Kipping HSPU EMOM

On the Minute x 12

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Minute 4 – Rest

Metcon (AMRAP – Reps)

AMRAP 7: Clean and Jerks (135/95)

*OTM – 9 Heavy Wallballs

This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).

Hop, Skip and a Jump

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

3 Suicides

1-3 Strict Pull-Ups

9 Wall Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Back Squat

15 Rep Max

Metcon (3 Rounds for time)

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.