06/22/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1 MIN Paleo Squat

:30 / Side Deep Lunge

:30 / Side Pigeon Stretch

Pair Plates – Lateral Raise to Overhead

Pair Plates – Bent Over Lateral Raises

5-4-3 Press In Snatch

W / Empty Barbell

-Snatch High Pull

-Muscle Snatch

-Barbell Complex Review / Practice

Weightlifting

Metcon (Weight)

Every 90 seconds for 5 sets:

3 Position Snatch (Floor, Above Knee, Mid-Thigh) All Squat Snatches 65% X 5 Sets

Metcon

T2: Metcon (AMRAP – Reps)

20 MIN AMRAP – Partner

10 DB Snatch Synchro (50/35)

30 Box Jump Over / Step Down Shared

20 DB Snatch Synchro

30 Box Jump Over / Step Down Shared

30 DB Snatch Synchro

30 Box Jump Over / Step Down Shared

40 DB Snatch Synchro

30 Box Jump Over / Step Down Shared

50 DB Snatch Synchro

30 Box Jump Over / Step Down Shared

Continue until 20 MIN Mark. Add10 Reps/Rd DB Sn.
Rx: All Movements Shared (45/30) (24″/20″)

Rx+: Complete as Written. DB Synchro at top of each rep. (24″/20″)

SOLO: Metcon (AMRAP – Reps)

15 MIN AMRAP

10 DB Snatch

15 Box Jump Over / Step Down

20 DB Snatch

15 Box Jump Over / Step Down

30 DB Snatch

15 Box Jump Over / Step Down

40 DB Snatch

15 Box Jump Over / Step Down

50 DB Snatch

15 Box Jump Over / Step Down

Continue until 15 MIN Mark. Add 10 Reps/Rd DB Sn.
Rx: (50/35) (24″/20″)