CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
60 PVC Pipe Press (seated)
60 PVC Jumping Squat
x2
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2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
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2 sets (empty bar)
1 Hang + 1 Below the Knee + 1 Floor
3 Position Squat Snatch (65% (x5 sets))
* 12 minutes complete this skill/strength portion
3 Position Snatch (Hang, Below the Knee, Floor) for load:
– 5×1 set @ 65% 1RM Snatch or a moderate weight (NOT MAXING OUT IN WEIGHT)
* Rest 60-90 seconds between sets
Feb 23, 2021 “Heavy Fran” (Time)
15-12-9
Thrusters (115/75)
Strict Weighted Pull Ups (35/20)
R+ 135/95 AND 50/35 STRICT Pullups
MOD 1:
DB Thrusters (35s/20s)
Strict Pullups(banded if necessary)
* Target time: 7-9 minutes
* Time cap: 12 minutes
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
(can do this if weighted pullups arent your “thing”)
Accessory Work (on your own) Double Under Practice (No Measure)
Workout Definition
10 min double under practice
OR
35 unbroken double unders every min for 10 min
1′ forearm smash w/ lacrosse ball (each side)
https://www.youtube.com/watch?v=oVUGF_2AFtY
1′ foam lats (each side)
https://www.youtube.com/watch?v=6lwVrPdm_I0