CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10’min AMRAP
Crossover Symmertry
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Box stepups (progressing to Box Jumps)
Dec 16, 2021 “Comet” (Time)
Rx
1-3-5-7-5-3-1
Power Cleans (155/105)
2-6-10-14-10-6-2
Box Jump Overs (24/20)
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MOD
1-3-5-7-5-3-1
Power Cleans (moderate)
2-6-10-14-10-6-2
Step Up and Overs (20/16)
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R+
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
TARGET SCORE
* Target time: 8-10 minutes
* Time cap: 12 minutes
Shoulder Press (1×6 then drop sets 90% and 80% 8-10 reps of each)
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.