01042021

Announcements

If you’re still following Wendler, you can feel free to do this instead of skill/strength work prior to workout

CrossFit Warrenton – CrossFit

10′ AMRAP Warmup (No Measure)

1′ ski or row

20 Plate Hops

10 Banded Straight Arm Pulldowns

5 Scap Pull Ups (Arms Straight)

3 Muscle Snatch (PVC or Empty Bar)

3 Power Snatch

3 Squat Snatch

Snatch Movement Prep (No Measure)

3 Power Snatch + 3 Hang Snatch + 3 Snatch (Empty Barbell)

– into –

* Allow athletes 2-3 working warm up sets to there opening weights

Then…

3 Knee Raises + 2 T2B

2 HSPU + 1 Strict HSPU (or 10 Strict Pushups)

x2

Squat Snatch

Power Snatch + Hang Squat Snatch + Squat Snatch (2@65% 3@70%)

– 2 sets @ 65% 1RM snatch

– 3 sets @ 70% 1RM snatch

* Rest 60-90 seconds between sets
**If your shoulders aren’t up to par you will be doing this complex but with “cleans”

January 4, 2020 “David and Goliath” (AMRAP – Rounds and Reps)

AMRAP 10′

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Strict Handstand Push Up
Scaling option 1 (Masters 45+ RX)

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Handstand Push Up (kipping)

Scaling option 3

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Abmat Sit Ups

Push Ups

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