11/26/2019

Announcements

Thanksgiving Week Schedule:

Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: Open Gym 5:30AM-10:00AM
Thursday: CLOSED All Day
Friday: 9:00AM WOD with Coach Web
Saturday: 9:00AM WOD with Coach Cyle
Sunday: Open Gym 8:00AM-10:00AM

CrossFit Natomas – CrossFit

Weightlifting

Metcon (Weight)

Every 90 Seconds for 6 Sets:

1 Clean Pull

1 Power Clean

1 Hang Squat Clean
**Do not exceed 55% of your heaviest Clean.

Skill

Jerk (Practice)

Metcon

Metcon (AMRAP – Rounds)

18 Minute AMRAP:

50 Double Unders

3 Power Cleans

2 Hang Squat Cleans

1 Jerk

(155/105)