Hold on to the bar all the way to the ground. The weight is intended to be light so you can MOVE. But NO dropping the barbell with these light weights. If you think you will drop the bar, go even lighter.

CrossFit Warrenton – CrossFit

Warm-up (No Measure)

1 length of each of the following:

walk on toes

walk to toes backward

walk on heels

walk feet turned out

walk feet turned in

lunge walk-arms locked out overhead

lunge walk – torso twist towards forward leg

butt kickers

high knees


2 Rounds

5 snatch grip deadlifts

5 snatch high pulls

5 muscle snatch

5 power snatch

100m jog

April 23, 2021 “Eating Ice Cream” (Time)


50 Power Snatch (65/45)

400m Run

50 Power Snatch (65/45)


30 Alt DB Snatch (light)

500m Row

30 Alt DB Snatch (light)


50 Power Snatch (75/55)

400m Run

50 Power Snatch (75/55)


* Target time: 7-9 minutes

* Time cap: 15 minutes

Core Accessory Work (on your own) (No Measure)

3 Rounds

25 Abmat situps

25 flutter kicks (each side)

30-sec plank

30-sec side plank (each side)