03/03/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 min bike (or 500 m row)

PVC circuit

10 squat to hammies

2 rounds with an empty barbell:

3 power snatches at each pos: 1, 2, & 3

3 overhead squats

Weightlifting

Metcon (Weight)

Every 90 seconds for 8 sets:

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

**75-80% of heaviest Power Snatch
**Scale down to a weight you can Overhead Squat safely and efficiently if needed.

Metcon

Metcon (Time)

5 Rounds:

12 Box Jumps (24″/20″)

9 Handstand Push Ups

30′ Handstand Walk

**Rx Handstand Walk must be done in successful 5′ increments.