CrossFit Nauset – CrossFit
GMW
Warm-up
WARM-UP (No Measure)
500m Row/600m AB
2RDS NFT
10 elbows high & outside
10 snatch lands 2,4,6
10 sots press
10 pvc pass thru
10 Overhead squat
SKILL:
XXX: Snatch (DO NOT SCORE)
wk3: Snatchwork 2.0 (EMOM10: @70% of 1 RM)
Snatch high pull
*ground
Santchgrip deadlift
Hang Power Snatch
*ground
Snatch
add 10# over 3/10 results
Metcon
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
