Everest

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Easy-Paced Row into 2 Rounds:

3 Strict Pull-Ups, 6 Spidermans, 9 Air Squats

250 Meter Medium-Paced Row into 2 Rounds:

3 Kipping Pull-Ups, 6 Pushups, 9 Dowel Overhead Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

5 Romanian Deadlifts

Warm-up (No Measure)

On the Minute x 5 Minutes – Light load (if not empty BB):

1 Slow Snatch Deadlift (3 second ascent)

1 Hang Power Snatch

1 Overhead Squat

1 Snatch Balance

Metcon (11 Rounds for weight)

11:00 EMOM

Minute 1 – 2 Squat Snatches @ 74%

Minute 2 – 2 Squat Snatches @ 77%

Minute 3 – 1 Squat Snatch @ 80%

Minute 4 – Rest

Minute 5 – 2 Squat Snatches @ 77%

Minute 6 – 2 Squat Snatches @ 80%

Minute 7 – 1 Squat Snatch @ 83%

Minute 8 – Rest

Minute 9 – 2 Squat Snatches @ 80%

Minute 10 – 2 Squat Snatches @ 83%

Minute 11 – 1 Squat Snatch @ 86%

Metcon (Time)

Performance -12:00 CAP

21 Power Snatches, 21 Pull-Ups

15 Overhead Squats, 15 Chest to Bar Pull-Ups

9 Squat Snatches, 9 Bar Muscle-Ups

Rx – 115/80

Metcon (Time)

Fitness – 12:00 CAP

21 Power Snatches, 21 Pull-Ups

15 Overhead Squats, 15 T2B

9 Squat Snatches, 3 Wall Walks

Rx – 75,55

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