If this is a manual transmission, check the clutch free play which should not be much more than about 1/2 to 3/4 inch. If ok, then you may need to replace the third gear synchromesh mechanism within the transmission. This entails a tear down of the transmission, so it would not be classified as an easy fix. Hope this helps!
Double clutching. Move out of 4th, let the clutch out, rev the engine to speed up the clutch disc, push the clutch in and move into 3rd. It takes a little practice.
You can actually omit the use of the clutch for everything except stopping. You can use the throttle to just relieve all torque through the clutch, move the shifter out of gear, use the throttle to match the engine speed to the gear you want to go into, then move the shifter into that gear.
The crunching comes when the clutch disc & drive shaft don't match the speed of the gear. Synchronizers are supposed to overcome that, but when they start to slack off on the job, you can use double clutching to get the disc near the right speed for the gear you are going into, reducing the job the synchronizers have to do
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