CrossFit Warrenton – CrossFit
Crossover Symmetry (No Measure)
Trainer will explain, step by step, what to do.
If big class and you have to share bands, we will limit this to a 15′ warmup MAX.
April 13, 2021 “Winter Soldier” (6 Rounds for time)
Every 3:00 (6 sets)
@ 0:00
15/12 Cal Bike
15 Power Snatch (65/45)
@ 3:00
15/12 Bike
12 Power Snatch (75/55)
@ 6:00
15/12 Bike
9 Power Snatch (95/65)
@ 9:00
15/12 Bike
6 Power Snatch (115/80)
@ 12:00
15/12 Bike
3 Power Snatch (135/95)
@ 15:00
15/12 Bike
Max Power Snatch (155/105)
R+
(75/55)
(95/65)
(115/80)
(135/95)
(155/105)
(175/115)
MOD:
6 sets
2’ AMRAP
12/10 Cal Bike
Max Alt DB Snatch (light moderate weight)
* rest 1:00 between sets –
TARGET SCORE
* Target time each set: Sub 2 minutes
* Time cap each set: 2:15
You can also to do this but with Cleans instead of Snatching (as a MOD).
Your last set is for max reps..(minute 15-18…write the number of reps you were able to get in this last round, in the notes section. Everyones score for the last round will be 3:00 because you will all work for the full 3′ in the very last round (min 15-18)
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