CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10′ AMRAP

1′ easy row

3 deadlifts (empty bar)

5 deadbugs (each side)

5 Double DB shoulder to overhead

5 wall angels

then..grab an empty barbell

3 Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Squat Cleans

– into –

3x though (empty bar)

1 Power Clean + 1 Hang Squat Clean + Squat Clean

Power Clean + Hang Squat Clean + Squat Clean

Power Clean + Hang Clean + Clean:

– 2 sets x 1+1+1 reps @ 70% 1 RM clean

– 3 sets x 1+1+1 reps @ 75% 1 RM clean

* Rest 60-90 seconds between sets

Jan 15, 2021 “The Rescue” (Time)

10 Deadlifts (135/95)

15 Hand Stand Push Ups

10 Deadlifts (185/125)

15 Hand Stand Push Ups

10 Deadlifts (225/155)

15 Hand Stand Push Ups

10 Deadlifts (275/185)

15 Hand Stand Push Ups

10 Deadlifts (315/205)

15 Hand Stand Push Ups

Target time: 8-10′

Time cap: 15′
Scaling option 1 (Masters 45+)

For Time:

10 Deadlifts

(95/65)

(135/95)

(185/105)

(225/155)

(275/185)

15 HSPU (head to Abmat/head to 25 plate+Abmat)

Scaling option 2

For Time:

10 Deadlifts

(50%)

(60%)

(65%)

(70%)

(80%)

*15 DB Push press (moderate weight)

Squat HOLD Accessory Work (Time)

Accumulate 3-5 mins Squat Hold

* If unable to hold go position us a the rig or plate to maintain a upright torso, weight over mid foot, and knees tracking over top/in line with toes.
Record how many minutes you were able to hold (1-5)

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