1/10/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Jumping Squats

10 Russian KB Swings

10 Single KB Upright Rows

**Choose a light KB

Conditioning

Metcon (4 Rounds for time)

Max Effort Attempts:

300m Row

– Rest 3 Minutes –

200m Row

– Rest 3 Minutes –

200m Row

– Rest 3 Minutes –

300m Row

Weightlifting

A: Power Clean (1RM)

20 minutes to find your heaviest 1 Rep Max Power Clean.

B: Metcon (Weight)

**OPTION 2: For those who either don’t want to go heavy or are still working on technique.**

Every 2 Minutes for 10 Sets:

2 Power Cleans

**Use a manageable weight to where you can practice position, footwork, timing and consistency.