18
Jan
01/18/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP:
4 sets:
10 high knees
10 butt kickers
10 mountain climbers
10 groiners
10 double knee tucks
10 reps of …
Set A | Superman
Set A | Good mornings (unweighted)
Set B | RDLs (empty barbell)
Set B | Good mornings (empty barbell)
Weightlifting
Power Clean (2RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
1 Deadlift (275/185 lb)
50 Double Unders
2 Deadlift
60 Double Unders
3 Deadlift
70 Double Unders
4 Deadlift
80 Double Unders
5 Deadlift
90 Double Unders
6 Deadlift
100 Double Unders
**Add 1 Deadlift every round
**Add 10 Double Unders every round.
Rx+:
If Rx weight is under 80% of 1RM Deadlift. Use 85%.