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

You may squat clean the first rep