CrossFit Warrenton – CrossFit
7′ AMRAP + Empty Barbell Warmup (No Measure)
7′ AMRAP
5 jump squats
5 Hand release pushups
3 step back lunges (each side)
3 Sky Reach Squat (each side – free hand on floor)
2 sets
– 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 Squat Snatch + 1 Squat Snatch
Power Snatch + Hang Squat Snatch + Squat Snatch (2 sets @60% and 2 @ 65%)
– (1+1+1) x 2 sets @ 60%
– (1+1+1) x 2 sets @ 65% of the best snatch
* Rest 60-90 seconds between sets
Feb 15, 2021 “The Flintstones” (AMRAP – Rounds and Reps)
12′ AMRAP
20 Power Clean&Jerks (95/65)
15 Power Snatches (95/65)
10 Thrusters (95/65)
R+ 115/80
OPT 2:
15 Power Clean (95/65)
12 Push Press (95/65)
9 Front Squats (95/65)
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
on your own…