CrossFit Warrenton – CrossFit

Warm-up (No Measure)

8’ AMRAP

5e Spider Stretch

5 Scap Pullups

:20 Bottom of Squat Stretch

3 Hang Snatch(build weight across sets)

June 17, 2021 “Edge of Skill” (AMRAP – Rounds and Reps)

Every minute for (12 mins)

Rx



4 Pull-Ups


8 Push-Ups


12 Air Squats

R+

4 Strict Pull-Ups

8 Push-Ups (no hip/quad touch; chest to deck and full arm lockout at top)

12 Air Squats

MOD:


4 Pullins


6 Knee Push Ups


8 Air Squats (butt to med ball)
**1 round for each FULL round completed within that particular minute (max score 12 round)

**count total reps instead if you weren’t able to complete the full round

Hang Snatch (3-3-2-2-1-1)

3 @ 65% 1 RM SNATCH (yes of your SNATCH..not of your HANG SNATCH)

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% (more if you feel good)

Every 1:30 for 6 sets

(0:00, 1:30, 3:00, 4:30, 6:00, 7:30)

Catch in Power or Squat – your choice – but please specify which

Snatch (added so you can find your percentages )