11/22/2021
CrossFit Natomas – CrossFit
Warm-up
GEN: Warm-up (No Measure)
DYNAMIC WARM-UP | 10:00
Set 1 | 3:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 3:00
:30 Bike (row or ski if necessary) (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs
Set 3 | 3:00
:30 Bike (row or ski if necessary) (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees
SPEC: Warm-up (No Measure)
POWER SNATCH PROGRESSION | 8:00
1) Snatch Deadlift + Shrug // Setup
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width 4) Hang Power Snatch // Extend the hips before arm pull 5) Power Snatch // Extend the hips before arm pull
Weightlifting
Metcon (Weight)
EMOM 12:00
1 Snatch Pull + 1 Hang Power Snatch
**Build in weight
Metcon
RX: Metcon (Time)
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
**20/16 Calorie Row
INT: Metcon (Time)
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (75/55#)
9 Burpees
**20/16 Calorie Row
BGNR: Metcon (Time)
3 Rounds For Time:
10/6 Calorie Bike
12 Power Snatches (45/35#)
9 Burpees
**14/10 Calorie Row
Cool Down
Metcon (Time)
2 Sets
1:00 Alternating Scorpion Stretch
1:00 Sit & Reach