Announcements
Do CrossOver Symmetry instead, if you choose not to do Snatches today.
CrossFit Warrenton – CrossFit
10′ WARMUP (jump rope/DB/Deadbugs) (No Measure)
10 ‘ AMRAP
1′ easy row
30 sec single unders
7 Double Dumbbell Shoulder to Overhead (light weight)
5 Deadbugs (each side)
5 Deadlifts (empty bar)
Feb 3, 2021 “Porky Pig Novice” (Time)
500m/400m Row
75 Single Unders
35 Push Ups
75 SIngle Unders
20 Deadlifts (135/95)
75 Single Unders
35 Push Ups
75 Single Unders
500m/400m Row
Feb 3, 2021 “Porky Pig Masters” (Time)
40/30 Calorie Row
50 Double Unders
25 Handstand Push Ups
50 Double Unders
20 Deadlifts (225/155)
50 Double Unders
25 Handstand Push Ups
50 Double Unders
40/30 Calorie Row
R+ STRICT HSPU
Feb 3, 2021 “Porky Pig” (Time)
50/40 Calorie Row
75 Double Unders
35 Handstand Push Ups
75 Double Unders
20 Deadlifts (275/185)
75 Double Unders
35 Handstand Push Ups
75 Double Unders
50/40 Calorie Row
R+ STRICT HSPU
Target time: 20-22′
Time cap: 25′
Banded 7’s / Goblet Squats (No Measure)
3 sets
Banded 7s (7 reps at each)
https://youtu.be/Gn0_1HAkEfE
10 Dumbbell Goblet Squats (slow and controlled)
https://youtu.be/U8vTtPCwMIk