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CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

 2 Minute Bike, Row, or 400m Jog


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

1. Strength Prep Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep

2. Athletes should focus on the consistency of their receiving position and footwork during these lifts.

For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal snatch high pull and work on the pull under.

3. Workout Prep

3 sets:

6 DB OH Reverse Lunges (build up to working weight)

10 Double Unders


2 Squat Snatch + 1 Overhead Squat (Every 1:30 x 5 sets )

2 Squat Snatch + 1 Overhead Squat (@70% of 1RM)


Panda Pulls (3×3 @70-80% of 1RM Snatch)


Margherita Pizza (Time)


3 Rounds:

30 Single Arm DB Overhead Squats (40/25)

**15 reps each arm.

75 Double Unders


3 Rounds:

30 Single DB Overhead Squats (50/30)

**15 reps each arm.

90 Double Unders


3 Rounds

30 Dumbbell Squats (light)

90 Single Unders

Target time: 7:30-8:30

Time cap: 12 minutes


Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)