Nutcracker

V3 CrossFit – CrossFit

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Metcon (Weight)

PAUSING BACK SQUAT

On the Minute x 10

2 Pausing Back Squats
Goal here is to build speed in the concentric phase – stand with speed and aggression. The neurological response of an explosive extension is what we are seeking today.

B: Metcon (AMRAP – Rounds and Reps)

“Nutcracker” – Part #1

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

(135,95) (95,65)
Rest 3:00

C: Metcon (AMRAP – Rounds and Reps)

“Nutcracker” – Part #2

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

(155/105) (115,80)
Rest 3:00

D: Metcon (AMRAP – Rounds and Reps)

“Nutcracker” – Part #3

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

(185/135) (135,95)
Rest 3:00

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