9
Mar
03/10/2020
CrossFit Natomas – CrossFit
Barbell Conditioning
(3 Rounds for weight)
EMOM for 14 Minutes:
(4 Sets)
Minute 1-4: 10 Unbroken Thrusters **As fast as possible using Light Weight
Minute 5 – Rest/Add Weight
(4 Sets) Minute 6-9: 3 Clusters
**Heavier Weight
Minute 10 – Rest/Add Weight
(4 Sets) Minute 11-14: Squat Clean + Front Squat + Thruster
**Heaviest Weight
Scoring:
Round 1: Thruster Weight
Round 2: Cluster Weight
Round 3: Complex Weight
Metcon
Metcon (Time)
3 Rounds:
60 Double Unders
20 Chest to Bar Pull Ups
Goal: 10 Minutes or under
Absolute Time Cap: 12 Minutes
**100 Single Unders
**No Chest to Bars:
Kipping Pull Ups
Jumping Pull Ups
Jumping Chest to Bar Pull Ups
**For those using the adjustable bar for Jumping Pull Up/C2B. Bar must be set up to where the bar is at the wrist or mid forearm when both hands are raised overhead.