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CrossFit Nauset – CrossFit

W

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 ohs

10 sots press

10 cassock squat

10 pvc pass thru

SKILL:

XXXX: Snatch (FOR REFERENCE ONLY; DO NOT SCORE)

wk3: Snatchwork (EMOM10: @ 65%-70% of 1 RM SNATCH)

-snatch grip deadlift

ground

-snatch grip deadlift

to the hang position

-hang power snatch

ground

-squat snatch
5-10# heavier than 12/27

Metcon

Incredible Hulk (AMRAP – Rounds and Reps)

AMRAP 20:

5 deadlifts 115/75

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back squat