01/15/2020
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
2 Mins for PVC Circuit
10 Front Rack Stretches
Then
3 Rounds w/ Barbell
5 Good Mornings
5 Shoulder Shrugs
5 Hang Muscle Clean
5 Front Squats
Weightlifting
A: Squat Clean (1RM)
**No more than 20 minutes to find 1RM Squat Clean.
**Suggested Loading:
1-3 reps @ 50%
1-3 reps @ 60-65%
1-2 reps @ 70-75%
1-2 reps @ 80-85%
1 rep @ 90%
1 rep @ 95-97%
1 rep @ 101% (New 1RM)
1 rep @ 105%
B: Squat Clean (10×2)
**Every 2 Minutes for 10 Sets:
2 Squat Cleans at 75-85% of Power Clean
**THIS IS AN ALTERNATE OPTION FOR THOSE who do not wish to go for a heavy 1 rep max or wants to work on technique.
Metcon
Metcon (Time)
5 Rounds:
10 Power Cleans
15 Wall Ball Shots
20ft Handstand Walk
Rx: (135/95); (20/14)
Rx+: (155/105); (30/20)
**15 Minute Time Cap.
**Power Cleans must be Unbroken or broken up into no more than 2 sets.
**No Handstand Walks:
A. 2 Wall Walks
B. 20 Plank Alternating Shoulder Touches
C. 40′ Bear Crawl