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