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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run | 250m Row | 300m AB

8 Lunges + PVC Passthrough

8 PVC Deadlifts

8 Hollow Rocks

Into…

2-3 ROUNDS

200m Run | 250m Row | 300m AB

8 Barbell Behind the Neck Press

8 Step-Ups*

8 Up-Downs

*Switch to Box Jumps on 2nd Round

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Snatch High Pull

+

1 Hang Power Snatch

+

1 Power Snatch

*Start Moderate-Light and build up to Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1 Power Snatches (155/105)|(115/75)*

15 Box Jumps (24/20)

200m Run | 250m Row | 300m AB

*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Leg Glute Bridge-Up

-Immediately Into-

15 DB Glute Bridge-Ups

-Immediately Into-

:45 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)