Choose weight that you’re able to touch and go the entire WOD. Do NOT drop the bar from overhead on either of the bar movements. If it’s too heavy that you must drop it; go lighter.

Follow the bar to the ground on the every rep (including the last rep).

CrossFit Warrenton – CrossFit


10′ AMRAP Warmup (Bike/Snatch/Empty Bar) (No Measure)


1′ easy Bike

4 Alternating DBSnatch

4 Alternating DB Clean and Jerk

3 Burpees

3e Thread the Needle


grab empty bar


(And WITH coach)

1 Snatch High Pull

1 Muscle Snatch

1 Power Snatch

2 Bar Facing Burpees

1 Clean High Pull

1 Muscle Clean + Shoulder Press

1 Clean and Jerk


Feb 8th, 2021 “Grettel Ingrid” (Time)

3 Power Snatches (115/75)

3 Burpees over bar

3 Power Clean and Jerks (115/75)

3 Burpees over bar


Target time: 10′-12′

Time cap: 15′

OPT 1: (Rx Masters 45+)


OPT 2:

3 Power Cleans

3 Burpees over Bar

3 Shoulder to Overhead

3 Burpees over Bar

(light to moderate weight)


Accessory (Down Dog/Scorpion/Corps) (No Measure)

Down Dog to Up Dog:

Scorpion Stretch:

Corps Pose: