CrossFit Warrenton – CrossFit
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Metcon (No Measure)
Warmup:
For those doing C&J get some repetions in with just the barbell.
5 power cleans
5 shoulder to overhead
5 Clean & Jerks
**as you get all your weights out that youll need for the workout
Alternative WOD
7’ AMRAP
5 empty bar front squats
10 Vups (or 5e alternating)
:30 bike
10 ATYT on COSymmetry
Sept 22, 2021 “Captain Boomerang” (Time)
RX:
Teams of 2 (you go; I go)
5 sets (Each)
5 Power C&J (115/75)
4 Power C&J (125/85)
3 Power C&J(135/95)
2 Power C&J (155/105)
1 Power C&J (175/115)
MOD:
Every min (10 mins)
5 Clean and Jerks (moderate to heavy)
R+
Teams of 2 (you go; I go)
5 sets (Each)
5 Power C&J(135/95)
4 Power C&J (155/105)
3 Power C&J (185/135)
2 Power C&J (205/145)
1 Power C&J (225/155)
TARGET SCORE
* Target time each set: 2-2:30 minutes
* Time cap each set: 5 minutes
INSTEAD OF the workout above, do this one (below).
Sept 22, 2021 “INSTEAD of Captain Boomerang” (AMRAP – Rounds and Reps)
24’ AMRAP
2..4..6..8..10..etc
Toes to Bar
4..8…12..16..20..etc.
Front/Overhead Squats
Rx (75/55) R+ (115/75)
**Keep increasing T2B by 2 reps each round and Front/Overhead Squats by 4 each round