09/08/2020

CrossFit Natomas – CrossFit

Weightlifting

Metcon (2 Rounds for weight)

A. Split Jerk Technique

Every 90 seconds for 10 Sets:

Rx: 1 PC + 2 Split Jerks

Scaled: 3 Split Jerks

B. Accessory EMOM

EMOM 8 Minutes:

Minute 1 – 10 Light Good Mornings

off the Rack

Minute 2 – 10 Wide Grip Bent Over Rows
Round 1: Weight for Part A

Round 2: Weight for Part B

Metcon

Metcon (Time)

50-40-30-20-10

Hang DB Snatches (45/30)

Ab-Mat Sit Ups