28
Mar
03/29/2021
CrossFit Natomas – CrossFit
Warm-up
Metcon (No Measure)
10 PVC Pass Throughs
10 PVC Side Pass Throughs
10 Bow and Bends
5 Inch worm to Cobra
3 each side Samson Stretch with a twist
10 Cat/Cow Stretches
–
Empty Barbell:
10 Hang Muscle Snatch
5 Muscle Cleans
5 Push Press
5 Back Squats
Weightlifting
Back Squat (4×5)
PAUSE BACK SQUATS
– 3 second pause at the bottom of each squat.
EVERY 3 MINUTES
**Do not exceed 60% of your 1RM for this exercise.
Metcon
Metcon (Time)
30 Power Snatches
800m Run
30 Clean and Jerks
Rx: 95/65
Rx+: 115/85
**Must be completed in under 15 minutes to click Rx/Rx+ button.
If your hands are still pretty beat up from 21.3/4. Substitute a pair of DB’s for today’s workout.