Jelly Donut

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Row 500 Meters, gradually picking up in speed throughout.

3 Rounds:

3 Scap Retractions + 3 Strict Pull-Ups + 3 Slow Wall Squats

Barbell Warmup (Empty Barbell)

3 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

A1: Metcon (Weight)

On the 0:00 -14:00 – Every 2:00 for 7 sets

1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

A2: 3RM OH Squat (1×3)

14:00 -20:00

6 minutes to establish a heavy triple from the rack. Cap at the 20:00

3-Rep Heavy Overhead Squat (rack)

B1: Metcon (Time)

Performance

15 Overhead Squats, 15 CTB Pull-Ups

15 Squat Snatches, 15 CTB Pull-Ups

15 Front Squats, 15 CTB Pull-Ups

15 Squat Cleans, 15 CTB Pull-Ups

Rx – 95/65

B2: Metcon (Time)

Fitness

15 Overhead Squats, 15 CTB Pull-Ups

15 Squat Snatches, 15 CTB Pull-Ups

15 Front Squats, 15 CTB Pull-Ups

15 Squat Cleans, 15 CTB Pull-Ups

Fitness – 75,55

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