CrossFit Warrenton – CrossFit

Thacker Method Part 2-Technique (No Measure)

1′ e Hip CrossOver Stretch

For/Back Bends x10e

PVC Pullovers x10e

PVC OH Squats x15

All from a HANG postion:

10 Muscle Snatches (bar only)

10 Power Snatches (bar only)

10 Power Snatches, stick the landing, then follow it down to a 3 second OH Squat hold

10 Squat Snatches
If never done snatches or shoulder issues, use PVC pipe ONLY…

Hang Power Snatch ((4 sets of: 1 PwrSnatch+MAX REP Hang Power Snatch)

Use approx 70% of your 1 Rep Max Hang Power Sntach weight

Newer people work on Hang Snatch form with LIGHT WEIGHT, even if it’s a PVC…10 reps each round followed by 1′ Elbow Plank after each round.

February 19, 2018 (AMRAP – Rounds and Reps)


15 Front Sqts (95/65)

15 Calorie Row

15 Pullups

21 Front Sqts (135/95)

21 Cal Row

21 Pullups

Peg Board (If time left in class…)

Practice Peg Board Hangs/Climbs based on ability level.
Your score= total number of times you move the handle. Count total reps for both the ascend AND descend.

Do NOT kick/push your body away from the wall with your legs. This will end badl