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