Dirty Rotten Scoundral

V3 CrossFit – CrossFit

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Metcon (Time)

200 Meter Run, 50 Push Press (115,85)

400 Meter Run, 35 Tire Flips

200 Meter Run, 20 Box Jump Overs (24″/20″)

400 Meter Run, 35 Squat Cleans (55,35)

200 Meter Run, 50 Pull Ups

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Village People 2

V3 CrossFit – CrossFit LITE

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Metcon (AMRAP – Rounds)

Part #1

In a 5:00 Window…

35 Calorie Row Buy-In

Time remaining, Max Rounds of:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/35)

Rest 5:00

Metcon (AMRAP – Rounds)

Part #2

In a 5:00 Window…

25 Calorie Row Buy-In

Time remaining, Max Rounds of:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (95/55)

Rest 5:00

Metcon (AMRAP – Rounds)

Part #3

In a 5:00 Window…

15 Calorie Row Buy-In

Time remaining, Max Rounds of:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (105/65

Village People

V3 CrossFit – CrossFit

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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)

Blow Back

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Metcon (3 Rounds for weight)

BACK SQUAT

10 – 8 – 6 Repetitions (Week 2 of 4)

3% Increase from Last Week on each Set

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups