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
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MOD:
12/10 Cal Row
12 Bar Push Ups (OR Knee Push Ups)
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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