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)