CrossFit Warrenton – CrossFit

:45 movements + Barbell warmup (No Measure)

:45 of each

PVC Pass Throughs

Active Spidermans

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

Then….with coach….

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Power Snatch + OH Squat + Squat Snatch (1-1-1-1-1)

Work your way up to a 1 RM of the complex.

August 5, 2019 “Rocket Power” (Time)

21-15-9

Lateral Burpees Over Bar

Power Snatch (75/55) (R+ 115/85)