Mad Dog

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Sets, with an light load or empty barbell:

1 Pausing Overhead Squat + 2 Snatch Balances

…Rest 30 seconds

5 Hang Snatch High Pulls

…Rest 30 seconds

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: Snatch (12:00 EMOM)

Minute 1 – 1 Squat Snatch @ 74%

Minute 2 – 1 Squat Snatch @ 77%

Minute 3 – 1 Squat Snatch @ 80%

Minute 4 – 1 Squat Snatch @ 77%

Minute 5 – 1 Squat Snatch @ 80%

Minute 6 – 1 Squat Snatch @ 83%

Minute 7 – 1 Squat Snatch @ 80%

Minute 8 – 1 Squat Snatch @ 83%

Minute 9 – 1 Squat Snatch @ 86%

Minute 10 – 1 Squat Snatch @ 83%

Minute 11 – 1 Squat Snatch @ 86%

Minute 12 – 1 Squat Snatch @ 89%

C: Metcon (AMRAP – Rounds)

8:00 AMRAP

20 Wall Balls

10 Power Snatches (95,65)

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