Nostalgia

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

20 Seconds Jumping Jacks

10 Alternating Spidermans

5 Slow, Pausing Slow PVC Overhead Squats

Warm-up (No Measure)

With an empty barbell…

Row 100 Meters Slow

5 Good Mornings

Row 100 Meter Slow

5 Back Squats

Row 100 Meter Slow

5 Elbow Rotations

Row 100 Meter Slow

5 Snatch Grip Behind the Neck Presses

Row 100 Meter Slow

5 Slow, Pausing, Overhead Squats

Row 100 Meter Slow

5 Snatch-Grip Romanian Deadlifts

A: Metcon (11 Rounds for weight)

With a Running Clock (0:00-12:00)…

Minute 1 – 3 Squat Snatches @ 70%

Minute 2 – 2 Squat Snatches @ 73%

Minute 3 – 1 Squat Snatch @ 76%

Minute 4 – Rest

Minute 5 – 3 Squat Snatches @ 72%

Minute 6 – 2 Squat Snatches @ 75%

Minute 7 – 1 Squat Snatch @ 78%

Minute 8 – Rest

Minute 9 – 3 Squat Snatches @ 74%

Minute 10 – 2 Squat Snatches @ 77%

Minute 11 – 1 Squat Snatch @ 80%

B: Metcon (AMRAP – Reps)

Performance

With a 15:00 Minute Cap…

50 Double-Unders

15 Barbell-Facing Burpees

15 Snatches (95/65)

50 Double-Unders

15 Barbell-Facing Burpees

12 Snatches (115/80)

50 Double-Unders

15 Barbell-Facing Burpees

9 Snatches (135/95)

50 Double-Unders

15 Barbell-Facing Burpees

Max Snatches (155/105)

C: Metcon (AMRAP – Reps)

Fitness

With a 15:00 Minute Cap…

50 Double-Unders

15 Barbell-Facing Burpees

15 Snatches (75/55)

50 Double-Unders

15 Barbell-Facing Burpees

12 Snatches (95/65)

50 Double-Unders

15 Barbell-Facing Burpees

9 Snatches (115/80)

50 Double-Unders

15 Barbell-Facing Burpees

Max Snatches (135/95)

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