06/29/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM 8 Minutes:

1 Hang Power Snatch from Mid Thigh

+

1 Hang Power Snatch from Below the Knee
**Use a manageable weight. Utilize this exercise is a Warm-Up for the main workout.

**You do not need to link both reps.

Metcon

Metcon (Time)

3 Rounds:

400m Run

20 Box Jumps (24″/20″)

15 Hang Power Snatches

(115/85)

**18 Minute Time Cap
**Do not click the Rx Button if you do not finish under the Time Cap using the Rx weight.

**Scale weight accordingly to where you can finish in under 18 Minutes. (Be able to link at least 5 at a time)

HOME WOD OPTION:

**30 Alternating DB Snatches or 20 Odd object swings in place of Barbell Snatches.

**21 Hop Overs (16″-20″) in place of box jumps.