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