05/10/2021

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM 10 Minutes:

Minute 1: 3 Snatch High Pulls

https://youtu.be/WXoIHlJ7u4s

Minute 2: 2 Hang Power Snatches

https://youtu.be/-mLzQdVAwlw

**Do not exceed 65% of heaviest Power Snatch.

**Hang Power Snatches do not have to be unbroken. You can reset each time.

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP:

3 Toes to Bar

3 DB Thrusters

6 Toes to Bar

6 DB Thrusters

9 Toes to Bar

9 DB Thrusters

**Increase reps for each movement by 3.

DB Weight:

Men – (40-50lb. pair)

Women – (25-35lb. pair)

**Note what weight DB’s were used in the workout.