13
Mar
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%