02/10/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes to stretch solo

– Then –

2 Rounds:

10 Ring Rows

10 Front Squats with empty barbell

10 Strict Press with empty barbell

Weightlifting

A: Hang Power Clean (1RM)

15 Minutes to find today’s heaviest.

B: Metcon (Weight)

**This is an alternative option for those who do not want to go heavy.

Every 90 seconds for 10 sets:

2 Hang Power Cleans
**Choose a manageable weight. Practice position, footwork, timing, keeping the bar close and getting the elbows up in the receiving position.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

9 Deadlifts

6 Hang Clusters

200m Run

Rx: (115/80)

Rx+: Unbroken on Barbell movements. **No breaks between the Deadlifts and Hang Clusters. Your last deadlift should transition straight into your first Hang Cluster Rep.