Buschmaster

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds:

4 Spiderman and Reach, each leg

8 Goblet Squats (3 sec hold at bottom)

10 Sit-Ups

15 Calorie Row

into Barbell Complex

B: Warm-up (No Measure)

4 Sets, building gradually in weight (not to exceed 60% 1RM)

1 Clean Pull

1 High Hang Squat Clean

1 Hang Squat Clean (just below knee)

C: 1 RM Squat Clean (1RM)

Build to a Heavy 1-Rep for the Day.

Use the following primer below to piece together both movements and prepare for the heavier loads.

2 EMOTM work implies two Squat cleans

OTM x 7

Minute 1 – 2 Squat Cleans @ 50%

Minute 2 – 2 Squat Cleans @ 60%

Minute 3 – 1 Squat Clean @ 65%

Minute 4 – 1 Squat Clean @ 68%

Minute 5 – 1 Squat Clean @ 71%

Minute 6 – 1 Squat Clean @ 74%

Minute 7 – 1 Squat Clean @ 80%

Minute 8:00 – 14:00 Find 1RM Squat Clean

D: Metcon (Weight)

12:00 EMOM

ODD: 30 Dbl Unders

Even: 1 Squat Clean + 2 PC @ 75% of 1RM

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