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)