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
—————-
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
————–
2 sets (empty bar)
1 Power Snatch + 1 Hang Snatch + 1 Snatch
————–
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