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CrossFit Nauset – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

1-2-3-and so on…

Up-Downs

Air Squats

Push-Ups

Into…

1-2 ROUNDS (Time Permitting)

8 PVC Snatch Grip Deadlifts

7 PVC Pass Thrus

6 Alt. PVC Around the Worlds

5 PVC Scarecrow Snatches

Strength – All

Metcon (Weight)

5 SETS*

1 Snatch Pull

+

1 Snatch High Pull

+

1 Muscle Snatch

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

P: Metcon (Time)

10 ROUNDS FOR TIME

100m Run | 150m Row | 300m AB

3 Power Snatch (135/95)

5 Burpees Over Bar

(Score is Time)

Workout – Fitness

F: Metcon (Time)

10 ROUNDS FOR TIME

100m Run | 150m Row | 300m AB

3 Power Snatch (95/65)

5 Burpees Over Bar

(Score is Time)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

2:00 Olympic Wall Squat

1:00/1:00 Twists Cross Stretch (R/L)

1:00 Corpse Pose

(No Measure)