CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Crossover Symmetry (different exercise each round)
30-sec single unders
3 Snatch Deadlifts
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch
Snatch Deadlift + Power Snatch (3 Snatch DL + 2 Power Snatch (x5 sets))
10′-12′ to Work up to a comfortable heavy
Snatch Deadlifts performed unbroken, you can 1 rep the Snatches if needed.
The rep needs to demonstrate good quality form and form is not be sacrificed to lift more weight.
-focus on sinking hips low and driving feet through the floor while keeping the knees out with a tall chest and straight arms (I know it’s a lot) for the Snatch Deadlifts.
The Power Snatch is all about finishing the pull and then exploding the bar up.
Smooth Drive and fast finish!
Make sure it’s pretty before adding weight.
Oct 12, 2021 “Steve” (Time)
Push-Ups (chest to the ground, no hip/quad touch)
Single Jump Ropes
Push-Ups (chest to ground, no hip/quad touch)
* Target time: 13-15 minutes
* Time cap: 25 minutes