08/12/2019

CrossFit Natomas – CrossFit

Weightlifting

Tempo Bench Press (3×5)

***3 second pause at the bottom while staying engaged.

***3 second pause at the top.

***Complete the full 3 second pause at the top on your final rep before racking the bar.

***Use anywhere between 60-70% of your 1RM Bench.

Metcon

A: Metcon (Time)

100-80-60-40-20

Reverse Single Unders

50-40-30-20-10

Ab-Mat Sit Ups

Rx+: 50-40-30-20-10

Reverse Double Unders
**10 Minute Time Cap

**At 15:00 minutes on the clock. Begin Part B.

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
**5 Minute Time Cap.

**If you cannot use the Rx weight. Use 55-65% of your heaviest Snatch.