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