CrossFit Warrenton – CrossFit

Increase HR Warmups (No Measure)

:30 Bear Plank

30e Belly Taps


15 DU/30 Singles

10 KB Swings (light)

15 DU/30 Singles

5 Kettle Bell Swings (light)


Burgener Warmup WITH COACH (PVCs)

-Coach will break down movements in the WOD with the entire class

Power Snatch + Hang Squat Snatch + Squat Snatch

2 sets @ 70% 1RM snatch

3 sets @ 75% 1RM snatch

* Rest 60-90 seconds between sets

Jan 12, 2021 “This is the way” (Time)


KB Swings (53/35)

30 DU

MOD 1: (Masters Rx 45+)

Swings (35/25)+30Dubs

MOD 2:

60 singles and/or lighter weight
Target time: 5-7′

Time cap: 10′

Accessory Stretching (on own if time) (No Measure)


3-way wrist stretch – 30 sec each

-Hands and knees – palms down/fingers forward

-Hands and knees – palms down/fingers towards body

-Hand and knees – palms up/fingers towards body

-1 min pigeon pose (each side)


Power Snatch (just so you can find your percentages)

Squat Clean (to put your squat clean weight (from the complex))