18
Feb
02/18/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
10-15 Reps each movement:
Wrist Circles
Elbow Circles
Seal Swings
Over and Backs
Freestyle Bounce
Arm Circles Forward
Arm Circles Backwards
Trunk Rotations
Hip Circles
Bow and Bend
Knee Circles – both directions
Leg Swings – each side
10-20 seconds each side:
Squatting Ankle Stretch
Russian Baby Maker
https://youtu.be/XF5LLh7kmfk
Then –
Clean Warm-Up:
5 Rack Deliveries
5 Tall Muscle Cleans
5 Front Squats
5 Tall Squat Cleans
5 Below the Knee Squat Cleans
https://youtu.be/oaUrbXs5fe0
Weightlifting
Squat Clean (1RM)
10 Minutes to find today’s heaviest 1RM.
Not interested in find a 1RM?Complete 2 Squat Cleans every 2 minutes at a manageable weight.
Metcon
Metcon (Time)
6 Rounds:
8 Power Cleans
6 Thrusters
200m Run
(115/80)
(135/95)
18 Minute Time Cap
Aim to keep each round under 3 minutes.