CrossFit Warrenton – CrossFit
10′ AMRAP Snatch/Jumping (No Measure)
10′ AMRAP
:30 Jump Ropes
8 Floor Press w/ Plate
5e Alt V-ups
8 Jump Squats
1 Power Snatch + Hang Snatch (squat)+ Snatch (squat)
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Burgener Warm Up
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Snatch Skill Transfer
2 Snatch Pulls + 2 Snatches (5 sets of this complex)
2 Snatch Pulls + 2 Snatches
-Unless it says “Power” it’s implied that you should catch in a squat. IF YOU CAN. Don’t push your body to do something it can’t – without proper form. If you aren’t able to/don’t want to squat it, just be sure to indicate that in the notes section. It’s really about what YOU can/want to accomplish. It always is.
-Work up to a comfortable, moderate weight
-Smooth Pull, Keep chest up and finish at the top with triple extensions (no bend of the arms) for the pulls
Jan 25, 2021 “Blue Sky” (AMRAP – Rounds and Reps)
15′ AMRAP
5 Pullups
10 Pushups
*R+ STRICT Pullups
Accessory Work (if time) Hand/Elbow Smash (No Measure)
Hand Smash: https://youtu.be/pfuJKTDmeBs
1′ Forearm Smash: https://youtu.be/n1BeeF6CcWI