CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ AMRAP
1′ easy Bike
4 Alternating DBSnatch
3 Burpees
3e Thread the Needle
———
grab empty bar or PVC
———-
(And WITH coach)
3 Snatch High Pull
3 Muscle Snatch
3 Power Snatch
3 Squat Snatch
x2
May 26, 2021 “Blue Ranger” (AMRAP – Reps)
RX
15’ AMRAP
30 Snatch (65/45)
30 Squat CLEANS (75/55)
30 Snatch (75/55)
Max Squat CLEAN (95/65)
R+
30 Snatch (65/45)
30 Snatch (95/65)
30 Snatch (135/95)
Max Snatch (185/125)
**Power Snatch or Squat Snatch is acceptable
TARGET SCORE
* Target number of Reps: 90+
* Minimum number reps before scaling: 75
May 26, 2021 “INSTEAD of Blue Ranger” (Time)
40 DB Goblet Squats (30/20)
30 DB Snatches (30/20)
20 Burpees
x3 Round
R+ Anything heavier than 30/20
Goal Work (No Measure)
If time left in class…