V3 CrossFit – CrossFit
Warm-up (No Measure)
400m Run
3 Rounds:
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon (7 Rounds for weight)
Part #2 – Confirmation
OTM x 7 – 1 Squat Clean
Set #1 – 60% of estimated 1RM CJ
Set #2 – 65% of estimated 1RM CJ
Set #3 – 70% of estimated 1RM CJ
Set #4 – 75% of estimated 1RM CJ
Set #5 – 80% of estimated 1RM CJ
Set #6 – 80% of estimated 1RM CJ
Set #7 – 80% of estimated 1RM CJ
Metcon (AMRAP – Rounds)
“Village People” Part #1
In a 5:00 Window…
600m Run
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)
Rest 5:00
Metcon (AMRAP – Rounds)
“Village People” Part #2
In a 5:00 Window…
400m Run
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
Rest 5:00
Metcon (AMRAP – Rounds)
“Village People” Part #3
In a 5:00 Window…
200m Run
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)
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