CrossFit Warrenton – CrossFit

10′ AMRAP Snatch/Jumping (No Measure)


:30 Jump Ropes

8 Floor Press w/ Plate

5e Alt V-ups

8 Jump Squats

1 Power Snatch + Hang Snatch (squat)+ Snatch (squat)


Burgener Warm Up


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)


5 Pullups

10 Pushups

*R+ STRICT Pullups

Accessory Work (if time) Hand/Elbow Smash (No Measure)

Hand Smash:

1′ Forearm Smash: