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



Burgener Warmup



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)