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

Hatch Program Week 7 Day 2 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×4 (70%)

1×4 (75%)

1×4 (80%)

1×4 (85%)

Front Squat Working Sets:

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

50 Bar Facing Burpees

50 Overhead Squats (95/65)

40 T2B

40 Hang Power Cleans (95/65)

30 HSPU

30 Thrusters (95/65)