Rabbits Foot

V3 CrossFit – CrossFit

View Public Whiteboard

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

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