11/19/2019

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

EMOM 10 Minutes:

1 Squat Clean

**Start at 45-50% of 1RM. Add weight if you’d like but do not exceed 80% of your previous 1RM.
**Focus on position and form.

**Use this exercise as a “Warm-Up” for the main MetCon.

Metcon

1A: Metcon (AMRAP – Rounds and Reps)

30 Minutes to find Heaviest Squat Clean

IN THIS FORMAT:

Buy in:

20/15 Calorie Row

30 Double Unders

Then:

1 Squat Clean Attempt
**You must complete a Buy-in everytime

before making one attempt at a Clean.

1B: Squat Clean (1RM)