CrossFit Natomas http://www.crossfitnatomas.com Thu, 23 May 2013 13:30:19 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 05/22/2013 http://www.crossfitnatomas.com/05222013/ http://www.crossfitnatomas.com/05222013/#comments Wed, 22 May 2013 14:00:00 +0000 CrossFit Natomas http://www.crossfitnatomas.com/?p=4198 Main – CrossFit

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Weightlifting 1: Pausing Front Squats (3×2)

3 second pause at the bottom 2: Barbell Row (3×5)

Metcon Metcon (Time)

Buy in: 2x sled drag and pull -then- 4 rounds: 10 C2B pull-up 10 alternating pistols 10 KBS (70/55) 50 DU

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Metcon 1: Metcon (Weight)

EMOM 6 minutes: 1 power snatch from P3 1 power snatch from P2 1 power snatch from P1 3 OHS 2: Metcon (Weight)

EMOM 6 minutes: 1 squat clean from P3 1 squat clean from P2 1 squat clean from P1 3 jerks (power or split) 3: Metcon (Time)

The sprint distance will be explained in class. Please do not bother the coach ahead of time with questions. Everything will be explained during class when it’s appropriate. AMRAP 7 minutes: Sprint 6 burpee DB deadlift 12 DB snatch (6L/6R)

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Weightlifting 1: Weighted Hip Extension (4×10)

3: Clean Pull (4×3)

Metcon Fight Gone Bad (3 Rounds for reps)

Three rounds of: Wall-ball, 20#,10ft. (Reps), Sumo deadlift high-pull (Reps), Box Jumps, 20″ Push-press (Reps) Row (Calories) 1-minute rest

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Weightlifting 1: Bench Press (5×10)

narrow grip 2: Weighted Pull-ups (5×3)

Metcon 1: Conditioning (Weight)

EMOM for 6 minutes: 2 behind the neck shoulder-to-overhead 2 snatch balance 2 behind the neck shoulder-to-overhead Conditioning (Weight)

EMOM for 6 minutes: 2 push press 2 thrusters 2 shoulder-to-overhead

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Weightlifting 1: Bench Press (5×10)

narrow grip 2: Weighted Pull-ups (5×3)

Metcon 1: Conditioning (Weight)

EMOM for 6 minutes: 2 behind the neck shoulder-to-overhead 2 snatch balance 2 behind the neck shoulder-to-overhead Conditioning (Weight)

EMOM for 6 minutes: 2 push press 2 thrusters 2 shoulder-to-overhead

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Weightlifting 1: Bench Press (5×10)

narrow grip 2: Weighted Pull-ups (5×3)

Metcon 1: Conditioning (Weight)

EMOM for 6 minutes: 2 behind the neck shoulder-to-overhead 2 snatch balance 2 behind the neck shoulder-to-overhead Conditioning (Weight)

EMOM for 6 minutes: 2 push press 2 thrusters 2 shoulder-to-overhead

]]> http://www.crossfitnatomas.com/05142013-863/feed/ 0 05/14/2013 http://www.crossfitnatomas.com/05142013-862/ http://www.crossfitnatomas.com/05142013-862/#comments Tue, 14 May 2013 14:00:00 +0000 CrossFit Natomas http://www.crossfitnatomas.com/?p=4263 Main – CrossFit

View Public Whiteboard

Weightlifting 1: Bench Press (5×10)

narrow grip 2: Weighted Pull-ups (5×3)

Metcon 1: Conditioning (Weight)

EMOM for 6 minutes: 2 behind the neck shoulder-to-overhead 2 snatch balance 2 behind the neck shoulder-to-overhead Conditioning (Weight)

EMOM for 6 minutes: 2 push press 2 thrusters 2 shoulder-to-overhead

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