28
Jan
01/28/2020
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
With an 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)
Every 90 seconds for 8 sets:
1 Hang Power Snatch above the knee
1 Hang Power Snatch below the knee
**Use no more than 80% of heaviest Power Snatch
**Or use a manageable weight where form is not compromised.
Metcon
Metcon (Time)
5 Rounds
30 Double Unders
20 Ab-Mat Sit Ups
10 Alternating Russian/American KBS
(53/35)
Rx+: 50 Double Unders; (70/53) KB
Time Cap for Rx/Rx+: 12 Minutes
Absolute Cap: 15 Minutes
**1 Russian KBS + 1 American KBS = 1 Rep