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If you’re still following Wendler, you can feel free to do this instead of skill/strength work prior to workout

CrossFit Warrenton – CrossFit

10′ Warmup for Squats Cleans (No Measure)

10′ Warmup AMRAP

1′ easy bike

5 jump squats

3 floor to elbow stretch (each side)

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans (empty bar)

then…set up your barbell and hit a couple of reps at a lighter weight before the workout begins.

Squat Clean (I added this so you could see weights/percentages)

You can add your heaviest weights lifted during the WOD here when completed if you wish.

Jan 5, 2021 “Shadrach, Meshach, and Abednego” (3 Rounds for weight)

1 set (Every 5:00) x3

5 Squat Cleans (135/95)

4 Squat Cleans (155/105)

3 Squat Cleans (185/125)

2 Squat Cleans (205/135)

1 Squat Clean (225/155)

The Scaling aim is for you to move moderate/heavy loads while maintaining good form.

Scaling option 1 ( Rx for Masters 45+)

(Every 5:00)x3

5 Squat Cleans (95/65)

4 Squat Cleans (135/95)

3 Squat Cleans (155/105)

2 Squat Cleans (165/115)

1 Squat Clean (185/125)

Scaling option 2

(Every 5:00)x3

5 Squat Cleans (60%)

4 Squat Cleans (65%)

3 Squat Cleans (70%)

2 Squat Cleans (75%)

1 Squat Clean (80-85%)

Scaling option 3

(Every 5:00)x3

5 Power Cleans (75/55)

4 Power Cleans (95/65)

3 Power Cleans (115/80)

2 Power Cleans (135/95)

1 Power Clean (155/105)
Score your finishing squat clean weight each round

GHD Sit-ups (10reps x 6 (every other minute))

**if time left in class

12′ EMOM

Odd Minutes: 10 GHD Sit-Up + Remaining time Hollow Hold on GHD Machine

*Substitute 15-20 Alternating V Ups and Hollow Rock Hold if needed

Even Minutes: Easy Cardio (OR Rest)

*score total number of GHDs (or other Ab Exercise – and make note)

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