V3 CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds:
15 Calorie Row
10 Dive-bomber Pushups
5 Strict Pull-Ups
Into…
3 Rounds:
10 Pausing Dowel Overhead Squats
Then-
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)
Performance
Snatch Complex
3 Sets, starting with an empty barbell.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances
FItness
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)
Fitness
7:00 EMOM
5 Thrusters
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