Collision

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

then

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

Then

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Fitness- (95,55)

Metcon (Time)

Performance – 4RFT

20 GHD

50ft OH Walking Lunge

M- 95,115,135,155

W- 65,80,95,125

Metcon (Time)

Fitness – 4RFT

20 Weighted Sit ups

50ft OH Walking Lunges

Use Plates for sit ups & OH Lunges

Set 1 – 15#

Set 2 – 25#

Set 3 – 35#

Set 4 – 45#

House Party

V3 CrossFit – CrossFit

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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

Barbell Warmup – (Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

12:00 EMOM

OTM x 12 (6 Rounds):

Odd Minutes – 3 Squat Cleans @ 70% of 1RM Clean

Even Minutes – 6 Back Squats @ 70% of 1RM Front Squat
Rack Barbell for Back Squats after 3rd Squat Clean.

Drop Barbell after Back Squats

Metcon (Time)

4RFT

15m Sled Push (6,4 Plates)

24ft Handstand Walk

50 Dbl Unders

Sub 40m Bear Crawl for Handstand Walk

Optimus Prime

V3 CrossFit – CrossFit

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Warm-up (No Measure)

5 Suicides

into…

3 Rounds:

:20 second Samson Stretch each side

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

5 Scap Retractions off pull-up bar

Metcon (Weight)

“Freight Train” V3

On the Minute x 6

@ 55%

Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
Work to go unbroken (Hang squat clean into STO). Hang on you can do it

Deadlift (From Minutes 7:00 – 15:00 (7 Minutes): Build to a )

Start at minute 7:00 to 15:00

Metcon (AMRAP – Reps)

7:00 AMRAP

Max Wallballs (20/14)

*Every Minute on the Minute – 5 Deadlifts (225/155) (185,125)