CrossFit Warrenton – CrossFit
Warmup (banded tube walk/wallballs/cardio piece) (No Measure)
2:00 Machine of Choice
8 Wallballs
Lateral Banded (tube @ ankles) Walk –down and back=1 (x2)
8 Wallballs
2′ Machine of Choice
June 14, 2021 “Take it Easy” (Time)
Rx
18/14 Cal Row
36 Wall Balls (14/10)
18/14 Cal Row
30 Wall Balls (14/10)
18/14 Cal Row
24 Wall Balls (14/10)
**to 10’ line
R+
21/16 Cal Row
42 Wall Balls (20/14)
21/16 Cal Row
36 Wall Balls (20/14)
21/16 Cal Row
30 Wall Balls (20/14)
** to 10’ line
TARGET SCORE
* Target time: 9-11 minutes
* Time cap: 16 minute
After WOD/Before Snatch work (No Measure)
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
Snatch Grip Deadlift (to below the knees) + High Pull (:01 pause at top) + Snatch (4 sets @ 70%-80% of 1RM Snatch)
Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:
(1+1+1)=1 set
x 4 sets
*Rest 60-90 seconds between sets.*
RIGHT IN TO….
Snatch Deadlift (to below knees) + Snatch (@80-85% of 1RM Snatch (1 set EMOM for 3:00))
(1+1)=1 set
x 3 sets
@ 80-85% 1RM Snatch
EMOM for 3′
Squat or Power Snatch is acceptable, just specify which one you did in the notes section.