CrossFit Warrenton – CrossFit
SNATCH Warmup (No Measure)
1’e Thread the Needle
2′ Deep Squat Tube Ankle Mobility
10e Tube over Trap Mobility
10e For-Back Hand Clap Swings
10e BIG Arm Circles
PVC Pullovers
Go over Snatch Form
Thacker Method – Part 4 (No Measure)
3 Part Pausing Power Snatch (ground, above knees, OH)
2 Part Pausing Power Snatch (ground, above knees)
Full Speed Power Snatch
x3
Same thing but follow it down into an OH Squat (3-2-1 pauses)
x3
Same thing but catch in a Squat (3-2-1 pauses)
x3
July 18, 2018 (AMRAP – Reps)
10′ AMRAP
100 Wallballs
Max Squat Snatches (95/65) in the remainder of time
*Score is total Snatches
R+ 135/95
MOD: Lighter Snatches or Alt DB Snatches (weight of choice)
2k Row (Time)
Max Effort 2k Row