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…

Power Snatch (Yse 50% of your 1 rep max For the WOD.)