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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

:20 Cardio*

5 MB Push Press to Target

5 Kip Swings

*Increase the pace of the cardio each round

Into…

2 ROUNDS with PVC

7 Pass Throughs

7 Good Mornings

7 Behind The Neck Push Press/Jerk*

7 Snatch Deadlift

*First round Push Press, second round Push Jerk

Strength

Metcon (Weight)

5 SETS*

1 Snatch Deadlift

+

1 Below the Knee Hang Power Snatch

+

1 Above the Knee Hang Power Snatch

-Rest 2:00 b/t Sets-

*Build to a Moderate Weight

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – 12/10 Cal AB | 250m/200m Row | 200m Run

MIN 2 – :45 Max Hang Power Snatches (95/65)|(65/45)

MIN 3 – 20 WB Push Press to Target (20/14)|(14/10)*

MIN 4 – 15 Pull-Ups/Chin-Ups

*From standing, Push Press WB to 10’/9′ target.

(Score is Lowest Reps)