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

Macho Man Complex (20’ to work up to 1 rep max complex )

3 Power Cleans

3 Front Squats

3 Push Jerks

Randy Savage – Nov 18, 2019 (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “”Macho Man””

15 Toes to Bar

Rx: 95/65

R+ 135/95

**1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks