04/21/2017

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!

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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.

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