John Vernasco takes on the online Regional qualifying workouts this weekend for a chance to go to the CrossFit Games. There are 4 events. He'll complete them on Friday evening around 5pm, Saturday after the group classes, and Monday around 5. Come out and support! Spring Off-Season Cycle Week 3 WARMUP: -Banded overhead extension to lunge/samson stretch -Batman lateral lunge -PVC pass through -PVC Zotts press WEIGHTLIFTING: High-Hang Snatch (2-2-2-2-2-2) 2 reps Every 1:15 for 7:30 - Treat as extension of warmup - Stay light focus on mechanics and technique - Speed under to the bar in 3rd pull w/stability in receiving position - Hold bottom position for 3 count on second rep of each set STRENGTH: Snatch Grip Push Press - Behind the Neck (4 sets) - 3 reps every :90 x 6 minutes - Start around 65% of Snatch & build to best triple. METCON #1 (Time): Against a running clock for total working time - 10 Power Snatch (115/75) - 15 Bar Facing Burpees - 10 Power Snatch Record working time & begin Part 2 @ the 5:00 mark METCON #2 (Time): - 10 Alt. KB Goblet Lunges (70/55) - 15 KB Swings - 15 Box Jumps (24/20) - 10 Alternating KB Goblet Lunges - 15 KB Swings - 18 Box Jumps - 10 Alternating KB Goblet Lunges - 15 KB Swings - 21 Box Jumps Add working time from Part 1 & 2 for total working time.