Announcements
Hang Snatch is the strength work today. What it “should” say (although it won’t let me change it) is to specify whether you catch it in a power position (aka above a full squat) or if you catch it in a Squat. Just specify which receiving position you worked on today, in the notes section.
Sorry for the confusion!
CrossFit Warrenton – CrossFit
Warm-up (No Measure)
3 Rounds
100m Row
3 burpees
3 Pushup + Seal pose
30 Jump Rope
5 Power Snatch (empty bar – build across)
June 9, 2021 “Dale Earnhardt” (2 Rounds for time)
Rx: 2 Sets (1 Set every 10 Minutes) 30/24 Cal Row 20 Burpees
MOD: 25/20 Calorie Row 20 Burpees
R+
2 Sets (1 Set every 10 Minutes)
40/32 Cal Row
30 Burpees
**If full class, have 1 heat start and the next heat. start at minute 4′ so you’ll be able to share rowers the whole workout
Hang Snatch (Power OR Hang (just specify which one in notes))
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
1 @ 80% (heavier if you’re feeling up to it)
1 @ 85% +
Accessory (Glute Bridges/DB “Z” Press) ON OWN and OPTIONAL (No Measure)
3 sets
20 Glute Bridges
10 Seated Dumbbell Z Press
https://www.youtube.com/watch?v=khAQ45gay3E&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=3