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)
Rx
Every min (12:00)
175/150m Row
MOD:
Every min (12:00)
:40 for max Meter row
R+
Every min (12:00)
200/175m Row
TARGET SCORE
* 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:
https://drive.google.com/file/d/1K4-ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view
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)
https://www.youtube.com/watch?v=bIsFHK07tK0
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
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“Winston 2 INSTEAD OF Weightlifting” (AMRAP – Rounds and Reps)
20 Cal Bike
10e Alternating DB Snatches
20 Cal Bike
20 Goblet Squats
AMRAP 20’