WOD

20
Sep

09/20/2019

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×20)

Metcon

1: Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

10 Russian KB Swings

10 Lateral Leg Raises Over the KB

Rx: (53/35)

Rx+: (70/53)
**Goal is 10 Rounds or more.

**Rest 5 Minutes before starting 2A or 2B.

2A: Recovery Mile (Time)

1 mile run at Recovery Pace

2B: Recovery 2000m Row (Time)

2000m Row at Recovery Pace

18
Sep

09/18/2019

CrossFit Natomas – CrossFit

Metcon

Barbell Sprints (4 Rounds for reps)

5 Minutes:

30 Deadlifts (225/155)

AMRAP Double Unders with remaining time.

– Rest 3 Minutes –

5 Minutes:

30 Front Squats (155/105)

AMRAP Double Unders with remaining time.

– Rest 3 Minutes –

5 Minutes:

30 Hang Power Cleans (135/95)

AMRAP Double Unders with remaining time.

– Rest 3 Minutes –

5 Minutes:

30 Thrusters (95/65)

AMRAP Double Unders with remaining time.
**Log in how many Double Unders completed each round.

**If doing singles, count every 2 singles as a rep when logging in scores.

17
Sep

09/17/2019

CrossFit Natomas – CrossFit

Weightlifting

A: Shoulder Press (5RM)

B: Push Press (5RM)

Metcon

Metcon (Time)

3 Rounds:

5 Power Cleans (155/105)

25 Box Jump Overs (24″/20″)

50 Ab-Mat Sit Ups

**20 Minute Time Cap.

**Add 1 second for each rep not completed after the 20 minute mark.

Rx+: (185/125)

30 Toes Through Rings

16
Sep

09/16/2019

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×20)

**45-50% of 1RM

**Rest 4-5 Minutes between sets.

Metcon (Time)

4 Rounds:

12 Overhead Squats

6 Hang Power Snatches

50 Double Unders

200m Run

**15 Minute Time Cap

Rx: (115/80); Complete the WOD under the 15 minute Time Cap

Rx+: Complete the WOD in under 12 Minutes using the Rx weight.
**You may Squat Snatch the first rep for the Overhead Squat.

**80 Singles if you do not have Double Unders.

13
Sep

09/13/2019

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×18)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

1 Deadlift (315/225)

20′ Handstand Walk

3 Bar Muscle Ups

Rx+: Ring Muscle Ups
Scoring: 6 Reps per round. Each 10′ on the Handstand Walk counts as 1 rep.

11
Sep

09/11/2019

CrossFit Natomas – CrossFit

T2: Team Bull (Time)

2 Rounds for time:

200 Double Unders

50 Overhead Squats (135/95)

50 Pull Ups

1 mile Run
***1 person working at a time.

Split the reps as needed including the run.

***Today’s WOD will begin with a 2,977 meter row Buy-in in memory of those who died during the 9/11/2001 attacks.

SOLO: 1/2 Bull (Time)

2 Rounds for time:

100 Double Unders

25 Overhead Squats (135/95)

25 Pull Ups

800m Run
***1,489 meter row Buy-in

10
Sep

09/10/2019

CrossFit Natomas – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

EMOM for 12 Minutes:

Minute 1: Max Bench Press in 30 seconds. (75/45)

Minute 2: Max Ab-Mat Sit Ups in 30 seconds

B: Metcon (AMRAP – Reps)

Against a 14 Minute Running Clock:

10 Rounds:

10 Front Squats

20 Reverse Singles

-Then-

Then with remaining time:

Max Bar Facing Burpees

Over the Barbell

Rx: (45/35)

Rx+: (75/45)
**Log in number of burpees completed with remaining time.

9
Sep

09/0

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×18)

At 45-50% of 1RM

Metcon

Metcon (Time)

3 Rounds:

12 Hang Power Cleans

9 Push Press

400m Run

**15 Minute Hard Time Cap.

Rx: (135/95); Complete the workout under 12 Minutes.

Rx+: (155/105); Complete the workout under 12 Minutes.

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