CrossFit Warrenton – CrossFit
10′ AMRAP Bike/DB/Burgener Warmup (No Measure)
10′ AMRAP
1′ easy bike
5 DB Clean and Jerk (each side – light weight)
3 Box Step-ups (each side)
5 Single leg glute bridge (each side)
10 Plate hops
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Burgener Warmup
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30 sec. Bike (Workout Pace)
8 Alt. Dumbbell Hang Clean and Jerks (workout weight)
4 Box Jump Overs (step down)
Jan 19, 2021 “Wakanda Forever!” (AMRAP – Rounds and Reps)
3 sets
30/22 Cal Bike
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20”)
-Rest 2:00 b/t rounds-
Target time each set: 4-5 minutes
Time cap: 6 minutes
MOD 1 (Masters 45+)
22/16 Bike
30 Alt DB Hang Clean&Jerks (40/25 KB)
30 Box Jumps Overs (16”)
MOD 2:
15/12 Bike
20 Alt DB Hang Clean&Jerks (30/15 KB)
20 Step Ups and Overs (16”)
()
Power Snatch + Hang Squat Snatch + Squat Snatch
2 sets @ 72.5% 1RM snatch
3 sets @ 77.5% 1RM snatch
* Rest 60-90 seconds between sets
(if you dont know what your percentages are…just do a few pounds heavier than you did last week)
Accessory Work (Quad Smash/Childs Pose) (No Measure)
2 min quad smash (each side)
https://youtu.be/6zxQkBZLoXs
2 min child’s pose
https://youtu.be/nMp3MlTz9fA
*if time left in class (or you can do at home)