Village CrossFit – CrossFit
Warm-up
VCF Warm-Up (Barbell) (No Measure)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Strength
5-3-1 Strict Press Strength Program – Week 1 (Cycle 1)
Warm-up before going into working sets.
Working Set:
1×5 (58.5%)
1×5 (67.5%)
1×5+ (76.5%)
Metcon
Metcon (Time)
For Time (Partner WOD)
4 Rounds of:
30 DU (Scale: 50 Single Unders)
6 Power Clean and Jerks (135/95)
9 T2B
4 Rounds of:
30 DU (Scale: 50 Single Unders)
6 Thrusters (135/95)
9 T2B
4 Rounds of:
30 DU (Scale: 50 Single Unders)
6 Power Snatch (135/95)
9 T2B
Partner A will complete a full round while Partner B rest. Switch until all rounds are completed.
Time Cap: 25min
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