V3 CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds:
2:00 Light Row
4 Samson Stretch Lunges (5 second hold in each) –
8 Alternating Spiderman and Reach –
12 Russian Baby Makers
3 Rounds:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 AbMat Sit-Ups
Barbell Warmup (Empty BB)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Power + Power Jerk
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Power Cleans
Even Minutes – 3 Push Jerks
We will be climbing in loading every 2 minutes.
Minutes 1-2 – 60% of 1RM Clean and Jerk
Minutes 3-4 – 65% of 1RM Clean and Jerk
Minutes 5-6 – 70% of 1RM Clean and Jerk
Minutes 7-8, 9-10, 11-12… continue to build.
Metcon (Time)
For Time:
3 Rounds of Cindy, 12 Clean and Jerks (135/95)
2 Rounds of Cindy, 9 Clean and Jerks (135/95)
1 Round of Cindy, 6 Clean and Jerks (135/95)
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
V3Crossfit 