07/30/2019

CrossFit Natomas – CrossFit

Weightlifting

A: Position 1 Power Snatch (3×9)

**Every 90 seconds for 3 sets.

**Every set must be done unbroken.

**You choose the weight.

**Immediately into Part B.

B: Position 2 Power Snatch (3×6)

**Every 90 seconds for 3 sets.

**Add weight from Part A.

**Sets must be done unbroken.

**Immediately into Part C.

C: 3 Position Power Snatch (3×3)

**Every 90 seconds for 3 sets.

**Add weight from Part B.

**Sets must be done unbroken.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Power Snatch

20 Ab-Mat Situps

30 Double Unders

Rx: 95/65

Rx+: 115/80
**NO SINGLES ALLOWED on Power Snatches. Choose a weight where you can link 3-4 reps at a time.

**Aim for 5 rounds minimum.