01/15/2020

15
Jan

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