fbpx

CrossFit Nauset – CrossFit

G-W-M

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)

wk:5: Snatchwork 3.0 (EMOM10: @ 65%-70% of 1 RM SNATCH)

High Hang Snatch

Hang Snatch

3 sec pause at knee

T&G Power Snatch
same weight as 4/30 add 2 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

20 box jumps 24/20

20 floor wipers 135/95

20 cal AB/ROW