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