CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
8 min AMRAP
5 DB Deadlifts (each arm – touch between feet)
4 DB Snatches (build in weight – build across)
5 Tempo Air Squats (3 seconds down/fast up)
4 Walkback w/pushup
Nov 22, 2021 “Give Thanks” (Time)
Rx
75 Air Squats
45 Alternating Dumbbell Snatches (50/35)
75 Air Squats
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MOD:
50 Air Squats (to a target)
25 Alternating Dumbbell Snatches (light)
50 Air Squats (to a target)
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R+
75 Air Squats
45 Alternating Dumbbell Snatches (70/50)
75 Air Squats
TARGET SCORE
* Target time: 7-9 minutes
* Time cap: 15 minutes
Single Arm DB Kickback (4sets of 10 reps)
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
Double DB Bench Press (4 sets of 10 reps)
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.