03/15/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Mobility

–

10 Iron Cross

10 Scorpion Stretch

30 seconds each side Hamstring Stretch

30 seconds each side Pigeon Stretch

10 Good Mornings w/ empty bar

5 Kang Squats

10 Front Rack Openers

HANG POWER CLEAN REVIEW:

8 Tall Muscle Cleans

https://youtu.be/PS_m3Oj0wtQ

8 Tall Power Cleans

https://youtu.be/zL_rPtD9tL4

8 Hang Power Cleans

https://youtu.be/bXWmniSYxsw

Weightlifting

Hang Power Clean (10×1)

Use 75-80% of New 1RM from 03/02/2022

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP:

3 Hang Power Cleans

3 Burpee Double Overs

6 Hang Power Cleans

6 Burpee Double Overs

9

9

12

12

…and so on

Rx: 135/95

Rx+: 155/115

Cool Down

Metcon (No Measure)

Banded Shoulder Mobility