FARWELL

Metcon
6/10/18

With the saddest of hearts, I am announcing the closing of V3 CrossFit (V3CF) effective immediately. I truly appreciate everyone’s patronage. I have tried to resurrect V3CF but have been unsuccessful. I am left with no choice but to close V3CF’s doors. I will refund everyone 50% of the dues they paid in June.

Thank you to each and everyone one of you!

Jeff Jones, Owner

V3 CrossFit

8848 Madison Avenue

Fair Oaks, CA 95628

(916) 425-1831

FARWELL

Metcon
6/10/18

With the saddest of hearts, I am announcing the closing of V3 CrossFit (V3CF) effective immediately. I truly appreciate everyone’s patronage. I have tried to resurrect V3CF but have been unsuccessful. I am left with no choice but to close V3CF’s doors. I will refund everyone 50% of the dues they paid in June.

Thank you to each and everyone one of you!

Jeff Jones, Owner

V3 CrossFit

8848 Madison Avenue

Fair Oaks, CA 95628

(916) 425-1831

“Crow’s Nest”

Warm-up
:45 Seconds
Easy Row
Active Spidermans

:30 Seconds
Medium Row
Active Samson

:15 Seconds
Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Squat (10 x 3)
10 min EMON
Build to Heavy Set of 3
Metcon (2 Rounds for reps)
"Crow’s Nest"
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95) from the ground
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

“Roped In”

Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

“Roped In” (Time)
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80
800 Meter Run
5 Rope Climbs

In this chipper workout, athletes will move through each movement in order until completion. Either have athletes run on a challenging 600 hill run course (if you have one) or an 800 meter run course. The weight on the barbell should be something that athletes could complete 15+ repetitions unbroken when fresh. A small set or a single should always be there during the workout. Stagger by 3-4 minutes at the beginning if short on rowers. If unable to run, complete the following:

For Time:
50/35 Calorie Row
30 Power Snatches
50/35 Calorie Row
5 Rope Climbs
50/35 Calorie Row

“FREAKY”

Warm-up
Skill Development (TTB):

3 rounds, rest as needed.

3-5 Strict toe touches

3-5 Bar kip swings

3-5 High knees swings

3-5 High knees swings with toe touches on bar (kick out at the top)

Technical Focus: Focus on compression at the hips.

Metcon
For quality, divide as needed:

200m OH Single arm walk 55/35

50 Alternating DB OH Squats 35/25 – Slow controlled movement.

Metcon (AMRAP – Rounds and Reps)
10 min amrap
1 DB snatch 55/35
1 burpee over the DB
1 DB front squat
1 TTB
add 1 rep every round
working with 1 dumbell