12/15/2021

Announcements

CFN X-MAS PARTY THIS WEDNESDAY!
– Come join us at our annual Christmas Party 12/15 from 6:00-9:00PM at Track 7 Natomas. Beer and Pizza is on us! Please feel free to bring a side dish to share.

6PM and 7PM CLASSES ARE CANCELLED WEDNESDAY, 12/15.

LOOKING FORWARD TO SEEING YOU ALL THERE!

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL DYNAMIC WARM-UP | 2:00

On a 2:00 Clock:

5 PVC Pass throughs

5 Muscle Snatches

10 Lateral Hops Over PVC

5 Air Squats

SNATCH WARM-UP | 8:00

Progression // Focus

1) Drop to Partial Squat

2) Drop + Bar Overhead

3) Partial Snatch Balance

4) High Pull to Landing

5) Shrug to Landing

6) High Hang Snatch

7) Mid-thigh Snatch

8) Full Snatch

Weightlifting

Snatch (1RM)

15 Minutes to build up to today’s heavy single.

ALTERNATIVE:

Use moderate weight through all sets. 2 Snatches every 90 seconds

Metcon

Metcon (Time)

21.11.19

10 Rounds For Time:

1 Power Snatch (185/125 lb)

3 Overhead Squats