V3 CrossFit – CrossFit
A: Warm-up (No Measure)
3 Rounds:
4 Spiderman and Reach, each leg
8 Goblet Squats (3 sec hold at bottom)
10 Sit-Ups
15 Calorie Row
into Barbell Complex
B: Warm-up (No Measure)
4 Sets, building gradually in weight (not to exceed 60% 1RM)
1 Clean Pull
1 High Hang Squat Clean
1 Hang Squat Clean (just below knee)
C: 1 RM Squat Clean (1RM)
Build to a Heavy 1-Rep for the Day.
Use the following primer below to piece together both movements and prepare for the heavier loads.
2 EMOTM work implies two Squat cleans
OTM x 7
Minute 1 – 2 Squat Cleans @ 50%
Minute 2 – 2 Squat Cleans @ 60%
Minute 3 – 1 Squat Clean @ 65%
Minute 4 – 1 Squat Clean @ 68%
Minute 5 – 1 Squat Clean @ 71%
Minute 6 – 1 Squat Clean @ 74%
Minute 7 – 1 Squat Clean @ 80%
Minute 8:00 – 14:00 Find 1RM Squat Clean
D: Metcon (Weight)
12:00 EMOM
ODD: 30 Dbl Unders
Even: 1 Squat Clean + 2 PC @ 75% of 1RM