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