Denim

V3 CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:30 Slow Bike or Row

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

Followed by…

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses

5 Stiff-Legged Deadlifts

5 Overhead Squats

OH Squat

OVERHEAD SQUAT

5 Sets, building to a Heavy:

Pausing Overhead Squat + Overhead Squat
12:00 CAP

A: RING MUSCLE-UPS or CTB Pull Ups (4 Rounds for reps)

400 Meter Run + 20% of MU Benchmark… Rest 1:00

400 Meter Run + 15% of MU Benchmark… Rest 1:00

400 Meter Run + 10% of MU Benchmark… Rest 3:00

800 Meter Run + 30% of MU Benchmark

B: Metcon (AMRAP – Rounds and Reps)

Performance – 15:00 AMRAP

60 Double-Unders

30/24 Calorie Row

15 Overhead Squats (115/80)

C: Metcon (AMRAP – Rounds and Reps)

Fitness – 15:00 AMRAP

20 Double-Unders

25/18 Calorie Row

15 Overhead Squats (95/65)

Bad Habit

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

1:00 Row

8 Spiderman + Reach

10 KB Swings (53,35)

12 Push Ups

14 Air Squats

10 Warior Squats

BB Warm Up

5 Good Mornings

5 Back Squats

5 Behind Neck Press

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (2 Rounds for weight)

12 Rounds Every 90 Seconds

1:30 – 4 Bench Press @ 80%

3:00 – 3 Squat Cleans @ 80%

4:30 – 4 Bench Press

6:00 – 3 Squat Cleans

7:30 – 4 Bench Press

9:00 – 3 Squat Cleans

10:30 – 4 Bench Press

12:00 – 3 Squat Cleans

13:30 – 4 Bench Press

15:00 – 3 Squat Cleans

16:30 – 4 Bench Press

18:00 – 3 Squat Cleans
Challenge yourself today with heavy wt. Stay with the percentages sets across

Unbroken on the Bench and singles (if necessary) on the Squat Cleans

Metcon (No Measure)

3RNFT

8 V- Ups

8 Barbell Roll Outs

Hill Billies

V3 CrossFit – CrossFit

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Warm-up (No Measure)

1:00 Slow Bike or Row

1 Round of Strict Cindy

:40 Medium Bike or Row

1 Round of Strict Cindy

:30 Fast Bike or Row

200 Meter Jog

Metcon (No Measure)

SPLIT JERK SKILL

Part #1 – Jerk Balance

3 Sets of 3 – Empty Barbell

3 Sets of 3 – Light Load (<50%)

Metcon (No Measure)

Part #2 – Tall Jerk

3 x 3 Empty Barbell

3 x 3 Light Load (<50%)

Clean and Jerk (Split Jerk 7 Sets of 3, building in weight.)

Set #1 – 3 Reps @ 50% of 1RM Split Jerk

Set #2 – 3 Reps @ 55% of 1RM Split Jerk

Set #3 – 3 Reps @ 60% of 1RM Split Jerk

Set #4 – 3 Reps @ 65% of 1RM Split Jerk

Set #5 – 3 Reps @ 70% of 1RM Split Jerk

Set #6 – 3 Reps @ 70% of 1RM Split Jerk

Set #7 – 3 Reps @ 70% of 1RM Split Jerk

today’s goal is truly a moderate load. Moderate, with our best technique. Let’s use today as a chance to improve our technique, which can only happen with sub-maximal loads.

Metcon (Time)

21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

42 Cal Row

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

30 Cal Row

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

18 Cal Row