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

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Power Snatch (add power snatch here (if that’s what you did))

Squat Snatch (add squat snatch here if that’s what you did)