CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ AMRAP Warmup
1 Crossover Symmetry Movement (do a different one next round)
5 scap pullups
5 box step ups (each side)
3 Sky reacher squats (each side)
5 Thrusters (empty bar – build across)
Power Clean + Jerk (2-2-2-2-1-1)
1 Set every 1:30
(0:00, 1:30, 3:00, 4:30, 6:00, 8:30)
2 @ 65% 1 RM Power Clean
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1@ 90%+
**If you dont think you have a correct % recorded, just try to go up in weight a bit each set
The set of 2 is: Power Clean and Jerk + Power Clean and Jerk (NOT 2 PC + 2 Jerks)
Power Clean (added so you can find your % for C&J Complex)
June 11, 2021 “Jeff Gordon” (Time)
Rx:
30 Pull Ups
20 Box Jump Overs (20/16)
10 Thrusters (135/95)
20 Box Jump Overs
30 Pull Ups
MOD/Solo:
30 Jumping Pull Ups (or Pullins)
20 Box Step Ups (20’’)
10 Thrusters (lighter weight / or Dumbells)
20 Box Step Ups (20’’)
30 Jumping Pull Ups (or Pullins)
R+:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
TARGET SCORE
* Target time:4-6 minutes
* Time cap: 12 minutes
Accessory Work: Corps/Shoulder Distraction/Seal (No Measure)
1′ Corpse Pose
https://youtu.be/BeK5yauN-74
1′ banded overhead shoulder distraction (each side)
https://youtu.be/U-sV7fK8fUo
1′ seal pose
https://youtu.be/eln0jlSQkI0