CrossFit Nauset – CrossFit

G-W-M

Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 800m AB, 75 Du’s

3 RDS

10 elbows high and outside

10 OHS with PVC

10 yards pigs on ice skates

6 PVC passthru

SKILL:

XXXX: Snatch (DO NOT SCORE, REFERENCE ONLY)

Snatchwork 3.0 (EMOM10:@70% of 1RM)

High Hang Snatch

Hang Snatch

3 sec pause at knee

T&G Power Snatch
10# greater than 1\23

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

10 push-ups

20 knees 2 elbow

30 cal row/AB

3 jerks 155/105