10/04/2019

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 2 Minutes for 6 Sets:

3 Halting Power Snatches

2 Overhead Squats
**Use a manageable weight.

Metcon

Metcon (AMRAP – Reps)

AMRAP 25

30/25 Calorie Row

50 Double Unders

25 Wall Ball Shots

50 Double Unders

25 Pull Ups

50 Double Unders

**Squat Snatches**

Round 1: 15 Squat Snatches

Rx: (20/14) WB; (115/80) Snatch

Rx+: (30/20)WB; (135/95) Snatch

Round 2: AMRAP Snatches

Rx: (20/14) WB; (135/95) Snatch

Rx+: (30/20) WB; (155/105) Snatch