Announcements

Do CrossOver Symmetry instead, if you choose not to do Snatches today.

CrossFit Warrenton – CrossFit

VERY ACTIVE WARMUP (Barbell/Wallball) (No Measure)

10′ AMRAP

1′ Easy bike

5 wallball front squats

5 wallball push press to wall target

10 PVC pipe pass throughs

5 Kipping Knee Raises

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– With a empty bar –

5 Snatch Deadlifts

5 Snatch Shrugs

5 Snatch High Pull Ups

5 Muscle Snatch

5 Overhead Squats

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2 sets (empty bar)

1 Power Snatch + 1 Hang Snatch + 1 Snatch

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2 rounds

5 Wall Ball

3 Knee to Elbows + 2 T2B

Power Snatch + Hang Squat Snatch + Squat Snatch (2@70% / 3@75%)

Power Snatch + Hang Squat Snatch + Squat Snatch:

– 2 Sets of this complex @70% of max Snatch

– 3 Sets of this complex @75% of max Snatch

* Rest 60-90 seconds between sets
-Work up to a comfortable, moderate weight if athletes are new or haven’t established a max

-Smooth Pull, Keep chest up and finish at the top with triple extensions before dropping under

Feb 2, 2021 ” Bugs Bunny” (AMRAP – Reps)

10′ AMRAP

15 Wall Balls (20/14)

5-10-15-20. . .

Toes to Bar

OPT 1 (Masters 45+)

15 Wallballs (14/10)

3-6-9-12. . .

Toes to Bar

OPT 2

10 Wall Ball Front Squats

3-6-9-12. . .

Hanging Knee Raises
Target Reps: 150+

Stretching POST WOD (couch/pigeon) (No Measure)

1′ couch stretch (each side)

https://youtu.be/ulgAOykAgV4

1′ pigeon pose (each side)

https://youtu.be/jQMsyrLowFw

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