CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
3:00 Bike
- into –
3 sets
5 GHD’s to parallel (focus on extension)
5 Alt. DB Hang Clean and Jerks (each side – lightweight)
5 Box Steps up (each side – bodyweight only)
5 Back Squats ( barbell only)
Back Squat (1×6 then 90% and 80% drop set)
– Establish an 6 RM for the day.
-then-
drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 6RM.
December 14, 2021 “Dancer” (Time)
5 ROUNDS:
Rx:
12 GHD (to parallel) or 12 V-Ups
14 Alt Hang DB Clean & Jerks (35/25)
16 Alt DB Step-ups (35/25) (24/20)
___________
MOD:
12 AbMat Sit Ups
14 Alt Hang DB Clean (Light)
16 Alt Step-ups (20/16)
___________
R+
12 GHD Sit Ups or 12 V-Ups
& (50/35)
TARGET SCORE
* Target time: 11-13 minutes
* Time cap: 16 minutes