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

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