Far Too Long

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

15 Calorie Row

10 Dive-bomber Pushups

5 Strict Pull-Ups


3 Rounds:

10 Pausing Dowel Overhead Squats


Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

A1: Snatch Balance WarmUp (2×3)


Snatch Complex

3 Sets, starting with an empty barbell.

2 Muscle-Snatch

2 Behind the Neck Push Presses

2 Overhead Squats

2 Snatch Balances


3 Rounds

10 Squat Therapy

10 Front Squats

10 Thrusters

A2: Snatch Balance EMOM (7×2)

Snatch Balance

7:00 EMOM

2 Snatch Balance
This is not in place as a strength builder, but rather a speed builder.

Focus points:

Speed yourself beneath the bar – as opposed to driving the bar high.

Elbows are punched to lockout aggressively

Pause and stabilize in the very bottom of your squat, and then stand

B: Thruster EMOM (7×5)


7:00 EMOM

5 Thrusters


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