V3 CrossFit – CrossFit
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)
V3Crossfit 