CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10 min AMRAP
1′ Row
10 Band Pull Aparts
5 Shoulder Press (empty bar)
5 Power Snatch (empty bar )
5 thrusters (empty bar)
3 Box Steps-ups (each side)
Shoulder Press (10′ to build to a heavy single)
Go off of feel!
– If your body is tired, stay at lower percentages.
If you feel ok, go up each set.
-Try and reach a heavy single in 5-8 working sets
April 28, 2021 “Hope” (3 Rounds for reps)
R+
3 Rounds for Max Reps of:
1’ Burpees
1’ Power snatches (65/45)
1’ Box jumps (20″/16″)
1’ Push Press (65/45)
1’ Max Cal Row
-Rest 1 Minute-
MOD:
1’ Burpees
1’ Alternating DB Snatch (light)
1’ Step Ups (16″)
1’ DB Push Press (light)
1’ Max Cal Row
-Rest 1 Minute-
x3
R+
1’ Burpees
1’ Power snatches (75/55)
1’ Box jumps (24″/20″)
1’ Push Press (75/55)
1’ Max Cal Row
-Rest 1 Minute-
x3
TARGET SCORE
* Target number of Reps: 200+
* Minimum number reps each round before scaling: – 50 Reps
Accessory Work: Corps/Shoulder Distraction/Seal (No Measure)
1′ Corpse Pose
https://youtu.be/BeK5yauN-74
1′ banded overhead shoulder distraction (each side)
https://youtu.be/U-sV7fK8fUo
1′ seal pose
https://youtu.be/eln0jlSQkI0