CrossFit Warrenton – CrossFit

Snatch Grip Empty Bar Work + PVC Pipe Warmup (No Measure)

1′ PVC Pipe Jump Squats

1′ Seated PVC Pipe Press

x2

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2 sets:

5 Snatch Grip Deadlifts

5 Snatch Grip Shrugs

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Overhead Squats

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2 sets (empty bar)

1 Hang + 1, 1″ off the floor + 1 Floor

3 Position Squat Snatch (Hang, 1″ off floor, From the Ground) (2 sets @ 70%, 3 sets @ 75%)

3 Position Snatch (Hang, 1″ off floor, Full):

– 2 sets @ 70% 1RM Snatch

– 3 sets @ 75% 1RM Snatch

* Rest 60-90 seconds between sets
Do CrossOver Symmetry if you do not want to do Snatches today. Be smart about your choice!

Squat Snatch (to find your percentages….)

Warm-up (No Measure)

As your setting up your equipment for the workout, perform:

5 Toes to Bar

5 Burpee (how you’ll be doing them in WOD)

5 Alternating DB Step Up (with workout weight)

3 HandStand Pushups or 5 DB Shoulder to OH (whichever you’re doing in WOD)

March 1, 2021 “Whoop” (Time)

20 Toes to Bar

15 Burpees

25 Alternating Single Dumbbell Step Ups (35/25)

35 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (35/25)

15 Burpees

20 Toes to Bar

****RX (20” box for EVERYONE)****

R+ 25 T2B, 15 Burpee to 6in target,

Stepups w/(50/35), 50 HSPU

MOD:

25 Hanging Knee Raises

10 Burpees

25 Alternating Step Ups (no weight)

50 Dumbbell Push Press

25 Alternating Step ups

10 Up Downs

25 Hanging Knee Raises

March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)

***Mobility Challenge***

Accumulate 3 minutes total of each:

– Squat Hold

– Pull Up Dead Hang