12/14/2020

CrossFit Natomas – CrossFit

Weightlifting

A: Snatch Deadlift (5×5)

https://youtu.be/5XTD4PPV3_8
Every 2 minutes for 5 sets.

Use 110-120% of 1RM Snatch.

Metcon

Jillian Michaels (Time)

1-10

Box Jumps (24″/20″)

10-1

Burpees to a Plate (4″ Plate)

Rx: 3 Strict Pull Ups after every set

Rx+: 1 T2B + 1 C2B + 1 BMU after ea. set
**You must show full extension at the top for both box jumps and burpees. Standing tall, with hips and knees extended.

**12 Minute Time Cap