CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ AMRAP
1′ bike
5 Burpees
5 Kip Swings + 1 Strict Pull Up
5 Power Snatches (empty bar – build across sets)
May 7, 2021 “Quarter Finals 21.5” (Time)
Rx:
9-6-3
Power Snatch (155/105)
Burpee Box Jump Overs (24/20)
MOD:
9-6-3
Power Snatch (Moderate weight)
Burpee Box Step Ups (20)
R+
9-6-3
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)
TARGET SCORE
* Target time: 5-7 minutes
* Time cap: 9 minutes
Accessory Work: Back Ext & Sandbag (No Measure)
3 Rounds
20 GHD Hip Extensions
10 Sandbag Stepback Lunges (each side) (Hold sandbag in front rack position)
10 Sandbag Squats (Hold in the front rack position)
* Start with a light/sandbag/Med-Ball and add weight if athletes feel comfortable *
You can use a barbell instead, if there arent enough sandbags, or sandbag weight isn’t right for you. (Or if you don’t want to get sandy – like me – haha).