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.

Snatch (added only to find your percentages)