CrossFit Warrenton – CrossFit

Warm-up (No Measure)

8 min AMRAP

1 min bike (30 second Arms only, 30 seconds Legs only)

5 GHD’s to parallel (or 5 AbMat Situps)

5 Step-ups (each leg)

20 lateral Line Hops

June 24, 2021 “Ares” (AMRAP – Rounds and Reps)

R+

Amrap 16 minutes

Teams of 2 (1:1)

15/12 Cal Bike

12 GHD’s

10 Box Jump Overs (24/20)

RX (Teams of 2 (1:1)


12/10 Cal Bike


10 GHD’s


8 Box Jump Overs (20)


MOD/Individual Version
:

15/12 Cal Bike


12 GHD’s


10 Box Jump Overs (24/20)

Warmup for Snatches (No Measure)

3 Hang Snatch Grip Shrugs

3 Hang Snatch Grip High Pulls

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Power Snatch

x3

Paused Power Snatch + Overhead Squat (3-3-2-2-1-1)

*pause in the catch position

3 @60% of 1RM Power Snatch

3 @65%

2 @70%

2 @75%

1 @80%

1 @80%
Every 1:30 for 6 sets

Power Snatch ((to find percentages))