Ivory

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Easy-Paced Row into 2 Rounds:

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

then

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

A: Metcon (9 Rounds for weight)

Snatch Waves

With a Running Clock (0:00 – 11:00)…

Minute 1 – 1 Squat Snatches @ 74%

Minute 2 – 1 Squat Snatches @ 77%

Minute 3 – 1 Squat Snatch @ 80%

Minute 4 – Rest

Minute 5 – 1 Squat Snatches @ 77%

Minute 6 – 1 Squat Snatches @ 80%

Minute 7 – 1 Squat Snatch @ 83%

Minute 8 – Rest

Minute 9 – 1 Squat Snatches @ 80%

Minute 10 – 1 Squat Snatches @ 83%

Minute 11 – 1 Squat Snatch @ 86%

B: Metcon (Time)

Start at the 16:00

Performance 13:00 CAP

42/35 Calorie Row, 21 Squat Snatches (95/65)

30/25 Calorie Row, 15 Squat Snatches (95/65)

18/15 Calorie Row, 9 Squat Snatches (95/65)

C: Metcon (Time)

Start at the 16:00

Fitness – 13:00 CAP

35/21 Calorie Row, 21 Squat Snatches (75/55)

25/15 Calorie Row, 15 Squat Snatches (75/55)

15/9 Calorie Row, 9 Squat Snatches (75/55)

Metcon (Time)

Start AT 32:00 with a 5:00 CAP

50 Bar Facing Burpee Over Bar

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