27
Mar
03/28/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
PVC Circuit
–
Burgener Warm-Up:
5 Reps each with PVC
(1) Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Drops
(5) Snatch Lands
–
Then
5 Power Snatches from each position with empty Barbell
Weightlifting
Power Snatch (10×1)
Every 90 seconds for 10 sets: 1
Rx: Power Snatch building up in weight.
Scaled: 2-3 Power Snatches at a light weight/percentage.
Metcon
Metcon (Time)
12-9-6 reps for time:
Power Snatches
Box Jumps (24″/20″)
Rx: 115/75
Rx+: 135/95
Time Cap: 10 Minutes