Kahootz

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses

5 Stiff-Legged Deadlifts

5 Overhead Squats

Pausing OH Squat

Set #1 – 3 Pausing Reps @ 50% of 1RM Overhead Squat

Set #2 – 3 Pausing Reps @ 60% of 1RM Overhead Squat

Set #3 – 2 Pausing Reps @ 65% of 1RM Overhead Squat

Set #4 – 2 Pausing Reps @ 70% of 1RM Overhead Squat

Set #5 – 1 Pausing Rep @ 75% of 1RM Overhead Squat

Set #6 – 1 Pausing Rep @ 80% of 1RM Overhead Squat

Set 7-10 Three additional sets to establish a heavy single for the day

Metcon (Time)

10 Overhead Squats (135/95)

10 Box Jump Overs (24″/20)

10 Axel Bar Thrusters (115/80)

10 Power Snatches (135/95)

10 Burpee CTB Pull Ups

10 Power Snatches (135/95)

10 Axel Bar Thrusters (115/80)

10 Box Jump Overs (24″/20″)

10 Overhead Squats (135/95)

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