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
()
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)