Announcements

Chest to the Ground + full lockout at the top AND no hips/legs touching the ground on EVERY rep (not just when you feel like it) is mandatory for both Rx and R+ today. It’s a fun one!

**Don’t bother using plates if you can’t get your chest to the ground on regular pushups. Have fun!

**Try to pair up with someone who is doing the same version as you!

CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

5 min AMRAP


1 min easy row


2 Pushups (perfect form)


10 PVC pullovers


5 Birddogs (each side)


– into -


3 sets (Empty Barbell)


3 Snatch Grip Deadlifts


3 Snatch High Pulls (From High Hang)


3 Muscle Snatch


3 Snatch Push Press


3 Overhead Squats

Squat Snatch (3reps @ 70% (EMOM) for 10:00 )

If you dont want to snatch, see below, and do 70% of Squat CLEANS instead.

Squat Clean (only if NOT doing Squat Snatches)

Dec 13, 2021 “Rudolph” (AMRAP – Reps)

15min AMRAP

—Teams of 2—

* Scored by TOTAL pushups by team

Rx:


15/12 Cal Row


15 Push Ups

______________

MOD:


12/10 Cal Row


12 Bar Push Ups (OR Knee Push Ups)

________________

R+


15/12 Cal Row


15 Deficit Push Ups (45s/25s)

**hands and feet on 3 plates**




TARGET SCORE

* Target number of Reps: 100 reps +

* Minimum number of reps before scaling: 75 reps