CrossFit Warrenton – CrossFit

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell or trainer bar)

May 17, 2021 “Winston” (AMRAP – Rounds)


Every min (12:00)
175/150m Row


Every min (12:00)

:40 for max Meter row


Every min (12:00)

200/175m Row


* Target time: 40-45 seconds

* Time cap: 50 seconds
You get “1” for each round you’re able to complete the distance within the given time.

Power Snatch (3-3-2-2-1-1 (Max 1:30 in between sets))

10′ MAX will be spent on Snatches:

Easy to Use Max Calculator Spreadsheet:

If you’re interested in following a percentage scale do as follows:

– 2×3 reps @ 70%

– 2×2 reps @ 75%

– 2×1 rep @ 80%.

* Rest 60-90 seconds between sets

Squat Snatch (Choose POWER or SQUAT Snatch and record correctly)

Do NOT do both Power and Squat Snatch. Both were added so you can work on whichever you choose today.

In the Hole Front Squats (5sets of 3 reps)

Move up in weight each set.

Bar height should be set where Hip crease is right at or below parallel.

Starting in a full squat, focus on keeping the elbows high and core tight.

Explode out of the hole(the bottom), smooth transition down and reset on the rack after each rep.

**Complete “Pause (3 secs) Front Squats” if no enough racks are available.
10′ MAX spent here



“Winston 2 INSTEAD OF Weightlifting” (AMRAP – Rounds and Reps)

20 Cal Bike

10e Alternating DB Snatches

20 Cal Bike

20 Goblet Squats