CrossFit Warrenton – CrossFit

6′ AMRAP Warmup + empty barbell work (No Measure)

6′ AMRAP

5 scap pull-ups

5 Bent-Over Plate Rows

5 Wall Angels

5 Plate Floor Press

3 Air Squats (3 sec negative – 2 sec hold in bottom)

————-

– With a empty bar –

5 Snatch Deadlifts

5 Snatch Shrugs

5 Snatch High Pull Ups

5 Muscle Snatch

5 Overhead Squats

x2

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GO OVER COMPLEX MOVEMENTS

1 Snatch Pull + 1 Snatch

Snatch Pull + Snatch (2 Snatch Pulls + 2 Snatches = 1 “rep”)

-Work up to a comfortable, moderate weight

-Smooth Pull, Keep chest up and finish at the top with triple extensions into the high pull.

-Complete in singles with a good reset position.
2 sets @ 73% 1RM Snatch

3 sets @ 78% 1RM Snatch

* Rest 60-90 seconds between sets

Feb 9, 2021 “TASK TABATA” (Time)

Task Tabata

400 reps for time, following the pattern:

:20 pull-ups / :10 REST

:20 push-ups / :10 REST

:20 Alt step-back lunges / :10 REST

:20 squats / :10 REST

MOD: 300 reps (pullins/bar pushups/box stepups/squats)
Target time: 10-12 minutes

Time cap: 15 minutes

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Accessory Work (Bridges/Cossack Squats) (No Measure)

:30 Glute Bridges

https://youtu.be/GCXeUFSNKDg

10 Cossack Squats

https://youtu.be/3bERuH2QkZkx3
IF TIME (or on your own at home)