CrossFit Warrenton – CrossFit
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6′ Warmup (Bike/Deadlift/Core) (No Measure)
6′ AMRAP
:30 Bike
5e Deadbugs
:30 Elbow Plank
5 Empty Barbell Deadlifts (build weight across sets)
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6′ to get weights set up for Shoulder Press/Deadlift before the clock starts. Do a few sets of each as you add weight to prep for the lifts.
Deadlift (5 sets x 3 reps @ 80%)
* Complete a set every 2 minutes, on the minute for 10 minutes *
*Complete these in the same 2 minute time frame of the Shoulder Press
Shoulder Press (5 sets x 3 reps)
– 5 sets x 3 reps @ 80% 1RM Shoulder Press
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Deadlifts in the same 2 minute time frame *
March 18, 2021 “Quick Silver” (AMRAP – Rounds and Reps)
Rx: Teams of 2
18′ AMRAP
70/50 Cal Bike
6 lengths Double KB OH Carry (25s/15s)
30 Front Squats (115/75)
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MOD/Individual Option
18′ AMRAP
25/20 Cal Bike
3 lengths DB OH Carry (moderate weight)
15 Front Squats (moderate weight)
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R+: Teams of 2
18′ AMRAP
Double DB OH Walks (6 lengths)(30s/20s)
30 Front Squats (135/95)