V3 CrossFit – CrossFit
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4 x 1 of
2 Front Squats + Thruster
Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase / week if work sets are above 120kg. Target a 5kg increase / week if work sets are below 120kg.
Power Snatch (1x 5 TNG then Max effort set in .30 Sec)
Cycle set of 5 for time. – Touch and go between reps – Bring bar from overhead straight to ground proper start position – Retain hook grip throughout reps.
Record the total reps you got in your max-effort set.
Handstand Push-ups (2 sets of 10 then 1 set of Max Strict HSPU)
2 sets of 10 Strict HSPU. Then 1 set of Max Strict HSPU