fbpx

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