21
Jan
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