CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10 min AMRAP


Crossover symmetry

1 min easy ski or row


3 Deadlifts (building in weight)


3 Hang Cleans


3 Shoulder Press


10 Alternating V-Ups

Dec 23, 2021 “Elf” (Time)

Rx:


6 Rounds


12/10 Cal Ski/Bike


3 Power Cleans (155/115) or 3 Power Snatch (145/100)

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MOD:


6 Rounds


12/10 Cal Ski/Bike


8 Power Cleans (95/65) or lighter

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R+

6 Rounds


15/12 Cal Ski/Bike


3 Power Cleans (185/135) or 3 Power Snatch (165/110)


TARGET SCORE

* Target time: 7-9 minutes

* Time cap: 12 minutes

Shoulder Press (Establish 4 rep max for today)

Then..

8-10 reps at 90%

and

8-10 reps 80%

(of your 4 rep max)

Barbell Front Rack Step Ups

* This is for quality, not for load! Lightfoot touch on the way down.

* This is for quality, not for load! Lightfoot touch on the way down.

https://www.youtube.com/watch?v=Dy5JPu2Ca0w