Time Snatcher

V3 CrossFit – CrossFit

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Mobility

30 seconds Active Spidermans

2 Rounds: 5 Pushups, 7 Air Squats, 9 Sit-Ups

30 seconds Dive-Bombers

1 Round: 5 Pushups, 7 Air Squats, 9 Sit-Ups

1:00 Air Squat Hold

Chad Vaughn Modified Olympic Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

A1: Metcon (Weight)

Performance

With a running clock:

Every Minute on the Minute x 8:

2 Squat Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:

2 Squat Clean and Split Jerks (75%)

Rest 4:00

A2: Metcon (Weight)

Fitness

With a running clock:

Every Minute on the Minute x 8:

2 Power Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:

2 Power Clean and Push Jerks (75%)

Rest 4:00

B: Metcon (Distance)

Tabata Bike

Rest 1:00

Tabata Row

4:00 20sec Work 10 sec rest

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