01/21/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

With empty barbell:

10 Snatch Grip Shrugs

10 Dip and High Pulls

5 Muscle Snatches from Position 1

5 Muscle Snatches from Position 2

5 Muscle Snatches from Position 3

10 Back Rack Snatch Grip Push Jerks

Weightlifting

Metcon (Weight)

EMOM for 10 Sets:

1 Tempo Power Snatch

1 Power Snatch
Tempo

**3 seconds from ground to Position 2

**Without pausing, speed up and finish

the Power Snatch

**Bring the barbell down and reset to

complete a full Power Snatch

**65-75% of heaviest Power Snatch

Metcon

A: Metcon (Time)

For Time:

30 Burpees Over the Barbell

30 Deadlifts

20 Burpees Over the Barbell

20 Deadlifts

10 Burpees Over the Barbell

10 Deadlifts

Rx: (135/95)

Rx+: (155/105)
**Rest 3 Minutes before starting Part B.

B: Metcon (AMRAP – Reps)

3 Minute AMRAP:

Max Muscle Ups

Rx: Bar Muscle Ups

Rx+: Ring Muscle Ups