24
Mar
03/25/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
10 Cat Cow Stretches
30 seconds each side Pigeon Stretch
10 Iron Crosses
10 Squat to Hammies
10 Good Mornings
10 Front Rack Openers
10 Front Squats
10 Kips
10 Ring Rows
–
400m Run
CLEAN PAUSED DEADLIFT REVIEW
Weightlifting
Metcon (Weight)
Every 2 Minutes for 5 Sets:
2 Paused Clean Deadlift
https://youtu.be/MHtONMDJEmY
+
5 Clean Deadlift
https://youtu.be/up4l1B0GE9c
Use 105% of 1RM Squat Clean
Metcon
Metcon (Time)
12-9-6
Muscle Ups (Bar or Rings)
Front Squats (155/105)
400m Run after each set
Rx+:
Front Squats (185/125)
600m Run
18 Minute Time Cap
Muscle Ups:
A. Lower Rep Scheme to 7-5-3
B. Jumping Bar or Ring Muscle Ups (Bar must be no lower than chin level)
C. Strict Pull Ups
D. Double Reps for Ring Rows or Jumping Pull Ups
Barbell comes from the ground
You may squat clean the first rep