CrossFit Warrenton – CrossFit
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8′ Barbell/BIke/Lunge Warmup (No Measure)
1′ Cardio
5 Deadlifts (empty bar)
5 Power Cleans (empty bar)
3e Step Back Lunges (no weight)
5e Iron Cross
Hang Squat Clean (EMOM 5′ (1 rep every minute) )
Stand up with bar, try to get comfortable changing direction by exploding upward with hips and dropping underneath the bar as quick as possible
go up in weight each set if you can
Deadlift (EMOM 2reps (x4 sets) @ 90-95% 1 rep max)
4:00 (EMOM perform 2 reps)
May 20, 2021 “The Adjudicator” (AMRAP – Rounds and Reps)
R+
10’ AMRAP
16 Alternating Front Rack Step Back Lunges (95/65)
12 Hang Power Cleans (95/65)
Rx
16 Alternating Front Rack Step Back Lunges (75/55)
12 Hang Power Cleans (75/55)
MOD:
20 Alternating Step Ups (16in)
10 Hang Cleans (lighter)