11/04/2019

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 90 seconds for 5 Sets:

3 (1 Below the knee Power Snatch + Overhead Squat)

**At 45-50% of your 1RM Squat Snatch

Metcon

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
**Rest 5 Minutes before beginning Part B.

OR: 2k Row (Time)

Max Effort 2k Row
**If you are not able to run.

**Rest 5 Minutes before Part B.

B: 30 Sasquatches (Time)

30 Squat Snatches (135/95)

Rx+: (155/105)
**Aim for Sub 10 Mins.

**Time Cap: 12 Minutes for Part B only.

Weight Scale Options:

A. (115/80)

B. (95/65)

C. (75/45)