Cannon Ball Run

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing PVC OH Squats

into

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

B: Warm-up (No Measure)

3×6 Pause Snatch Balance 3 sec at bottom – Barbell Only

C: Metcon (10 Rounds for weight)

PAUSE OVERHEAD SQUAT (0:00 – 10:00)

Sets of 1 Repetition

1 Second Pause in the Bottom (dead stop, then stand)

Percentages taken off 1RM Snatch. Take all repetitions out of the rack or blocks.

On the 0:00 – 50%

On the 1:00 – 60%

On the 2:00 – 70%

On the 3:00 – 80%

On the 4:00 – 85%

On the 5:00 – 90%

On the 6:30 – 95% – Note the intervals change to Every 90s here

On the 8:00 – 100%

On the 9:30 – 105%

D: Metcon (AMRAP – Reps)

9min ascending AMRAP ladder of:

· 3 Power Snatches (75,55)

· 3 Box Jumps (24,20)

· 6 Power Snatches

· 6 Box Jumps

· 9 Power Snatches

· 9 Box Jumps

· etc… Increasing each round by 3 reps on each movement

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