4
Apr
04/05/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
Weightlifting
Snatch Hi-Pull + Power Snatch + Overhead Squat (8×1)
Every 90 seconds for 8 sets.
Use about 75% of 1RM Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
1 Muscle Up
2 Power Snatch
3 Overhead Squat
(135/95)
Scaling Option:
A. 2 Strict Pull Ups or Chest to Bar
B. Jumping Ring or Bar Muscle Up
D. 3 Ring Rows with Negatives