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