CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10 min AMRAP
P1:
1:00 Machine
P2:
5 Deadbugs (each side)
5 Stepback Lunges (each side)
5 Snatch Grip Deadlifts (empty bar)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
– Switch when both partners finish –
Snatch (Perform 10 singles within 70-80% of 1RM @)
Every 1:00 for 10 sets
NOT MAXING TODAY! Stay between 70-80% max
Squat Snatch
(if you choose to do Power Snatches instead, that’s fine, just specify that is what you did in the notes section)
*Be sure to stay within the percentage range and if you don’t have a 1RM then use this time as technique work and stay light.
Oct 7, 2021 “Nuggs” (Time)
Rx:
Teams of 2
400m Run (Together)
45 Single DB/KB Synchro Walking Lunge Steps (35/25)
X4
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MOD:
500m Row
45 Single DB/KB Walking Lunge Steps (50/35)(or 45 goblet squats)
X4
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R+
Teams of 2:
Block Run (Together)
45 Single DB/KB Synchro Walking Lunge Steps (50/35)
X4
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TARGET SCORE
* Target time: 16-18 minutes
* Time cap: 28 minutes