Village People

V3 CrossFit – CrossFit

View Public Whiteboard

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)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s