03/02/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Running Man Single Unders

10 Knees to Chest

10 Inside foot to ceiling

10 Staggered Stance Scoop Stretch

10 Good Mornings Empty Barbell

1:00 Running Man Single Unders

HANG POWER CLEAN REVIEW/POSITION WORK –

With Empty Barbell –

10 High Pulls

10 Tall Power Cleans

With light weight on the Barbell –

10 Hang Power Cleans

(Coach led reps)

Weightlifting

Hang Power Clean (1 Rep Max)

10 Minutes to find heaviest single

Metcon

T2: Metcon (AMRAP – Rounds and Reps)

Teams of 2

“You Go – I Go”

20 Minute AMRAP:

20 Double Unders

5 Deadlifts 135/95

3 Hang Power Cleans

Rx+: 155/105
This should be a weight that you can link every single round.

Solo: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1200/1000m Buy in –

With remaining time, AMRAP of:

20 Double Unders

5 Deadlifts

3 Hang Power Cleans

Rx: 135/95

Rx+: 155/105