“Weightlifting Wednesday”

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Air Squats

Single Unders

Knuckle Drags

Single Unders

Active Spidermans

Double Under Practice


B: Warm-up (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

C: Pausing Front Squat: 7:MIN EMON

Build to Heavy Single: Add weight each round

minimum 3 sec Pause at the bottom of squat

D: Front Squat: 7 MIN EMON

ADD Weight each round to build to a heavy 1 rep

E: Metcon (AMRAP – Rounds and Reps)

“Doubled Over”


15 Abmat Sit-Ups

30 Double Unders/60 singles

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.


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