CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warmup:
7 min AMRAP
10-sec Handstand Hold (or whatever your doing in WOD)
5 Power Cleans(empty bar going up in weight each round)
5 Front Squats
5 Push Press
Front Squat + Push Press + Push Jerk (1FS+1PP+1PJ = 1 “rep” of the complex)
Work up to a heavy in 10-12 minutes. Try to get there within 4 sets.
Record heaviest successful lift.
BE SURE the PushPress and PushJerk are distinguished.
Should end slightly heavier than last week
Oct 26, 2021 “Christopher Robin” (3 Rounds for reps)
Rx
AMRAP 3 Minutes
3 Power Cleans (155/105) (R+ 185/125 and STRICT (no Abmat))
3 Strict HSPU (Abmat)
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (135/95) (R+ 155/105 and STRICT (no Abmat))
4 Strict HSPU (Abmat)
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (95/65) (R+ 115/80 and STRICT (no Abmat)
5 Strict HSPU (Abmat)
_________________________________
MOD (all 3:00 AMRAPS)
3 Hang Power Cleans (mod)
3 DB Push Press (mod-light)
-rest 3:00-
6 Hang Power Cleans (mod-light)
4 DB Push Press (mod-light)
-rest 3:00-
9 Hang Power Cleans (light)
5 DB Push Press (mod-light)
TARGET SCORE
* Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Set 3: 2.5+ rounds
* Minimum number of Rounds before scaling:
Set 1: 3 rounds
Set 2: 2.5 Rounds
Set 3: 2 rounds