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