CrossFit Warrenton – CrossFit
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Warmup (empty bar + clean complex) (No Measure)
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
___________
2 sets (empty bar)
1 Squat Clean + 1 Hang Squat Clean
Squat Clean (to find your percentages ONLY)
2-Position Clean (2 sets @ 80% + 3 sets @ 85% 1RM Clean)
Position 1: Floor
Position 2: Hang
Squat Clean (from the floor) + Squat Clean (from the knees) =1 set
– rest 60-90 seconds between sets –
Warmup for Workout (jumping/thrusters) (No Measure)
3 OH or Front Squats (Light)
10 Single Unders
3 Thrusters (Light)
10 Double Unders
x2
Feb 12, 2021 “Edna” (Time)
10 Overhead Squats (95/65)
50 Double Unders
x3
-Straight into-
10 Thrusters (95/65)
50 Double Unders
x3
Sweet Spot: 5-7′
Time CAP: 10′
OPT 1 (Masters 45+)
75/55 & 40 Double Unders
OPT 2:
10 Push Press (95/65)
100 Single Unders
x3
10 Front Squats (95/65)
100 Single Unders
x3
You can choose to sub Front Squats instead of OHSqt…or x2 Singles instead of DUs as other modifications