Highlander

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds:

6 Russian Baby Makers

9 Dowel Overhead Squats

12 AbMat Sit-Ups

20 second Samson Stretch each side

Followed by…

10 Warrior Squats

Snatch Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

B: Every 90 sec x 6 (1 X 6)

3-Position Squat Snatch

On the 15:00 – 1 Complex @ 92#

On the 16:30 – 1 Complex @ 103#

On the 18:00 – 1 Complex @ 113#

On the 19:30 – 1 Complex @ 123#

On the 21:00 – 1 Complex @ 133#

On the 22:30 – 1 Complex @ 144#
The goal is to hang onto the bar for all three repetitions, however, place the bar down for the third repetition (full snatch from the floor). We want to avoid the touch and go repetition here.

C: Metcon (Time)

Performance

3 Rounds: 16:00 CAP

80 Double-Unders

40 Calorie Row

20 Kipping Handstand Pushups

D: Metcon (Time)

Fitness

3 Rounds: 16:00 CAP

240 singles

30 Calorie Row

15 Kipping Handstand Pushups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s