V3 CrossFit – CrossFit
A: Warm-up (No Measure)
500 Meter Slow Row
3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)
10 Slow Pausing Air Squats, into
10 Warrior Squats
B: Warm-up (No Measure)
SNATCH PRIMER
3 Sets, with an light load or empty barbell:
1 Pausing Overhead Squat + 2 Snatch Balances
REST 30 sec
5 Hang Snatch High Pulls +
3 Muscle Snatches
C: Metcon (10 Rounds for weight)
SNATCH (AT THE 0:00)
On the Minute – Squat Snatch
Minute 1 – 1 Squat Snatch @ 75%
Minute 2 – 1 Squat Snatch @ 78%
Minute 3 – 1 Squat Snatch @ 81%
Minute 4 – Rest
Minute 5 – 1 Squat Snatch @ 78%
Minute 6 – 1 Squat Snatch @ 81%
Minute 7 – 1 Squat Snatch @ 84%
Minute 8 – Rest
Minute 9 – 1 Squat Snatch @ 81%
Minute 10 – 1 Squat Snatch @ 84%
Minute 11 – 1 Squat Snatch @ 87%
Minute 12 – Rest
Minutes 13 – 20– Continue to build to a 1-Rep for the Day
D: Metcon (Time)
3RFT
3 OH Squats @ 80%
12 Burpee Box Jump Overs
8:00 CAP