CrossFit Warrenton – CrossFit

Warmup PVC + Empty Barbell Work (No Measure)

1′ Max PVC Pipe Seated Press

1′ PVC Jump Squats

x2

_____________

2 sets

– With a empty bar –

5 Clean Deadlifts

5 Clean Shrugs

5 Clean High Pull Ups

5 Muscle Cleans

5 Front Squats

– into –

2 sets (empty bar)

1 Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Power Clean + Hang Squat Clean + Squat Clean (1set + 3sets)

Power Clean + Hang Clean + Clean:

– (1+1+1) x 1 set @ 75% 1RM Clean

– (1+1+1) x 3 sets at 80% 1RM Clean

* rest 60-90 seconds between sets *

Feb 17, 2021 “Tom & Jerry” (3 Rounds for time)

3 Sets:

21-15-9

Wall Balls (20/14)

Row Calories

-2 min rest between sets-

*18-12-6 women’s Cals (wallball to 9′ line)

R+ 30#/20# Wallball

MOD:

21-15-9

WallBall Thrusters (20/14)

15-12-9

Calorie Row
Sweet Spot 3:45-4:15 each set

Time cap each set: 5′

Accessory Work (on own if time) Quad Smash/Hip Mobility/Wrist Stretching (No Measure)

1′ quad smash (each side): https://www.youtube.com/watch?v=6zxQkBZLoXs

1′ 3 Hip Mobility Stretching Exercises:

https://www.youtube.com/watch?v=nLuvQCTPrcY

3-way wrist stretch:

:30e https://www.youtube.com/watch?v=bBx7Ir-Mqfc

Hang Squat Clean (just to find %)

Stand up with bar, try to get comfortable changing direction by exploding upward with hips and dropping underneath the bar as quick as possible

Power Clean (just to find percentages)