Optimus Prime

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms

:20 second Samson Stretch each side

Barbell Warmup, Snatch Variation (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind-the-Neck Snatch Grip Presses

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

5 Snatch Balance

BARBELL CYCLNG + CONDITIIONING

With a Running Clock…

“On the Minute” from 0:00 – 7:00 (7 Sets):

3 Squat Snatches @ 65% of 1RM Snatch

From 7:00 – 10:00 (3 Minutes):

Rest

BARBELL CYCLNG + CONDITIIONING

“On the Minute” from 10:00 – 17:00 (7 Sets):

3 Clean and Jerks @ 65% of 1RM Clean and Jerk

From 17:00 – 20:00 (3 Minutes):

Rest
Make these Clusters if possible

Metcon (Time)

On the 20:00…

“Optimus Prime”

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

*On the Minute, starting on the 0:00, complete 7 Deadlifts (225/155) (205,135)

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