02/02/2022

CrossFit Natomas – CrossFit

Warm-up

Snatch Warm Up (No Measure)

A:

Snatch Grip Back Rack:

3 Strict Press

3 Push Press

3 Push Jerk

3 Snatch Balances

3 Overhead Squats

B.

3 Snatch Pulls from Position 1

3 Snatch Pulls from Position 2

3 Snatch Pulls from Position 3

C.

2 Power Snatch + OHS (Position 1)

2 Power Snatch + OHS (Position 2)

2 Power Snatch + OHS (Position 3)

Weightlifting

Hang Power Snatch (6×3 )

3 reps Every 90 seconds for 6 sets at 65-70% of 1RM Power Snatch.

Metcon

Metcon (5 Rounds for reps)

5 x 2:00 rounds for reps:

400-m run

Max rep overhead squats (95/65 lb)

:1 Minute Rest