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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)