CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warmup:
8 min AMRAP
1 Crossover Symmetry Exercise
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
5 Thrusters (empty bar)
2 Pull ups/Pullins
July 2, 2021 “The Rescuers Down Under” (Time)
R+
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
X2
-Rest 2:00-
10 Thrusters (95/65)
10 C2B Pullups
X2
-Rest 2:00-
10 Thrusters (95/65)
10 C2B Pullups
X2
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Rx:
3 sets of:
10 Thrusters (75/55)
10 Pull-ups
X2
-Rest 2:00 b/t sets-
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MOD:
3 sets of:
10 Thrusters (light)
10 Jumping Pull Ups
X2
-Rest 2:00 b/t sets-
Clean & Jerk Warmup (No Measure)
2 sets (with an empty bar)
5 Clean deadlifts
5 Clean High Pulls
5 Muscle Clean + Shoulder Press
5 Hang Power Cleans + Push Press
3 Power Cleans + Push Jerk
– Work up to starting weight –
Clean and Jerk
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90% +
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10′ Assault Bike (Calories)
10′ SPRINT for Calories
(if you’re NOT doing clean&jerks this is your alternative)