Village CrossFit – CrossFit
Warm-up
VCF Warm-Up (DB) (No Measure)
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
Strength
5-3-1 Bench Press Strength Program – Week 3
Warm-up before going into working sets.
Working Set:
1×5 (67.5%)
1×3 (76.5%)
1×1+ (85.5%)*
*Complete max reps you can manage after 1 reps with that weight
Metcon
Metcon (Time)
Buy-In: 2 Laps Around Gym Uneven Farmers Carry (DB/KB)
50 American KBS (55/35)
50 Pistols
50 DB Hang Snatches (50/35)
50 HSPU
Buy-Out: 2 Laps Around Gym Uneven Farmers Carry (DB/KB)
*Complete 5 Rope Climbs any time throughout the wod
**Partition reps however you like
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