03/01/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Bow and Bends

10 Quad Stretch

10 Push Up to Downward Dog

10 Hollow Rocks

– Then –

5 Tall High Pulls

5 Tall Muscle Snatch

5 Back Rack Snatch Grip Push Jerks

5 Hang Power Snatch

5 Paused Power Snatch

Weightlifting

Paused Power Snatch (EMOM for 10)

From the ground, pause at the knee then complete the Power Snatch.
https://youtu.be/XLYQL_5VS2A

Metcon

Metcon (4 Rounds for reps)

4 x 5 Minute AMRAP:

30 Air Squats

25 Sit Ups

20/15 Push Ups

–

Max Power Snatches with remaining time

–

Rest 1 Minutes

Rx: (135/95)

Rx+: (155/105)
Scale:

20 Air Squats

15 Sit Ups

10 Push Ups