CrossFit Warrenton – CrossFit
Warmup (Tempo Back Squats and workout prep) (No Measure)
10 min AMRAP
1′ Cardio
5 dynamic squat stretch
10 Alternating V-Ups
5 snatches (bare barbell/light DB only)
3 Burpees
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5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
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Do 2-3set of Back Squats working up to your 60% (+30lb) weight for the EMOM.
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Back Squat (5 sets x 5 reps @ 60%+30lbs (Total) 1RM )
PAUSED Back Squat (3-3-3-3-3)
– 5 sets x 3 reps
* Complete a set every 2 minutes *
-Pause 3 seconds at the bottom. -Focus on a controlled descent, tight core and tall torso.
-Be explosive out of the bottom and press up on the bar (DON’T PULL DOWN).
-This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure.
March 29, 2021 “Justice League” (Time)
RX:
10 Power Snatches (135/95 lb)
12 Burpee over Bar
X2
-into-
10 Power Snatches (75/55 lb)
12 Burpee over Bar
X2
MOD:
10 Power Cleans (moderate)
12 Burpees(no pushup)
X2
-into-
2 Rounds:
10 Power Snatches (light)-(or DB)
12 Burpee(no pushup)
R+
10 Power Snatches (155/105 lb)
12 Burpee over Bar
x2
-into-
10 Power Snatches (95/65 lb)
12 Burpee over Bar
x2
Target time: 6-8 minutes
Time Cap: 12 minutes
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang