CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ AMRAP
:30 Bike
3 Burpees
3 Box Step-ups (each side)
3 Power Cleans (empty bar – build across sets)
10 Jump Squats
May 11, 2021 “Barney Fife” (Time)
Rx:
40/32 Cal Bike
5 rounds of:
5 Power Cleans (115/75)
5 Burpee Box Get Overs (24/20)
-into-
30/24 Cal Bike
4 rounds of:
4 Power Cleans (135/95)
4 Burpee Box Get Overs (24/20)
-into-
20/16 Cal Bike
3 rounds of:
3 Power Cleans (155/115)
3 Burpee Box Get Overs (24/20)
MOD:
21/15 Cal Bike
5 Rounds:
5 Power Clean (95/65 or lighter)
5 Burpee Box Step Overs Overs (20/16)
-into-
15/12 Cal Bike
4 Rounds
4 Power Clean (same weight)
4 Burpee Box Step Overs Overs (20/16)
-into-
9/7 Cal Bike
3 Rounds
3 Power Clean (same weight)
3 Burpee Box Step Overs Overs (20/16)
R+
50/40 Cal Bike
5 rounds of:
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
——into——
40/32 Cal Bike
4 rounds of:
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
——into——
30/24 Cal Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
TARGET SCORE
* Target time: 19-21 minutes
* Time cap: 25 minutes
Accessory Work (Pigeon/QL/Foot Smash) (No Measure)
1 min pigeon pose (each side)
https://www.youtube.com/watch?v=jQMsyrLowFw
1 min seated QL stretch (each side)
https://www.youtube.com/watch?v=3QdpzAoIglI
1′ foot smash lacrosse ball (each side)
https://www.youtube.com/watch?v=636EQMF2tME