CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

60 PVC Pipe Press (seated)

60 PVC Jumping Squat

x2

_______________________

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

Squat Snatch (to find your 65%)