03/14/2020

CrossFit Natomas – CrossFit

Warm-up (No Measure)

2 rounds:

300 meter row (1100/800 pace)

5 burpee broad jumps

10 russian kettlebell swings (35/25)

15 air squats

Barbell warm-up together

3 position power snatch + overhead squat

3 position snatch

Metcon (Time)

4 rounds

5 snatches (NOT power) – ascending weight each round

(95/65, 115/80, 135/95, 155/105)

10 push jerks using the same weight as you did for snatches

20 kettlebell swings (70/53)

40 double unders
Snatch weight guidelines.

45%, 55%, 65%, 75%