06/03/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Throughs

5 Kang Squats

10 Hang Muscle Cleans

200m Run

HANG POWER CLEAN REVIEW|

10 Repetitions with an empty barbell (Coach Led)

Weightlifting

Metcon (Weight)

EMOM 10:

1 Halt Power Clean

+

1 Hang Power Clean

A. Build up in weight. If you fail before all rounds are completed – complete the rest of the rounds at a lighter percentage. (Rx+)

B. Use 60-65% across all rounds. (Rx)
Halt Power Clean –

From the ground, bring the bar up to position 2 and pause for 2 seconds before completing the Power Clean.

Metcon

Metcon (Time)

21-15-12-9

Hang Power Cleans

Burpees Over the Bar

**200m Run after every set

Rx: 115/85

Rx+: 135/105