fbpx

CrossFit Nauset – CrossFit

W-M-G

View Public Whiteboard

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)

wk7: 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
EMOM5: AHAP, rest 2min, EMOM5: AHAP

Metcon

Christina (AMRAP – Rounds and Reps)

AMRAP20:

9 pull-ups

9 sq clean 95/65

9 KBS 1.5/1

9 T2B

9 push press 95/65

9 burpees