Announcements
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
-into-
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)
RX
50 Power Snatch (65/45)
400m Run
50 Power Snatch (65/45)
MOD
30 Alt DB Snatch (light)
500m Row
30 Alt DB Snatch (light)
R+
50 Power Snatch (75/55)
400m Run
50 Power Snatch (75/55)
TARGET SCORE
* 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)