07/27/2021

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM for 20 Minutes:

1 Snatch

**Build up in weight

– You must take your attempt in the first 30 seconds of the minute. If not, you forfeit that attempt for that round.

– You can choose to not take an attempt and sit out a whole minute.

Not interested in going heavy:

2 Snatches at a lighter weight 65-75% every other minute.

Accessory Work

Metcon (AMRAP – Reps)

For Completion

4 Sets:

10-15 Seated Good Mornings (45/35)

10-15 Bent Over Rows – Wide Grip (75/55)

15-20 Ring Rows

15-20 Single DB Seated Tricep Extensions