Matterhorn

V3 CrossFit – CrossFit

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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…

1 x 20 second Samson Stretch each side

Followed by…

10 Warrior Squats

B: Metcon (Weight)

3-POSITION POWER SNATCH

Primer – 3 Sets with an empty barbell. Rest 30-60 seconds between sets.

1 Hang Muscle Snatch (pockets)

1 Hang Muscle Snatch (knee level)

1 Hang Muscle Snatch (mid-shin)

3 Behind the Neck Push Jerks, snatch grip. Punch down into a partial squat (our power snatch receiving position)

Followed by…

Every 90 Seconds x 7 Sets

3 Position Power Snatch

Set #1, On the 0:00… 40% of 1RM Snatch

Set #2, On the 1:30… 50% of 1RM Snatch

Set #3, On the 3:00… 55% of 1RM Snatch

Set #4, On the 4:30… 60% of 1RM Snatch

Set #5, On the 6:00… 65% of 1RM Snatch

Set #6, On the 7:30… 65% of 1RM Snatch

Set #7, On the 9:00… 65% of 1RM Snatch

C: Metcon (3 Rounds for reps)

The below is 3 x AMRAP 4’s, with each being AMRAP scored separately.

“Matterhorn” Part 1 – AMRAP 4:

30 Double-Unders, 15 Power Snatches (75/55)

Rest 4:00

“Matterhorn” Part 2 – AMRAP 4:

30 Double-Unders, 12 Power Snatches (95/65)

Rest 4:00

“Matterhorn” Part 3 – AMRAP 4:

30 Double-Unders, 9 Power Snatches (115/80)
Record Rounds + Reps

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