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Monday, Jul 6, 2020

By July 5, 2020July 13th, 2020No Comments
Warm Ups this week
Hey guys,

The videos reference the basic structure of the warm up which is the same. But we made them slightly more specific to the workout under “Warm Up” each day. That is why the videos are a little more basic than what’s written.

Also, during the days or strength use the “into workout prep” warm up after the strength is complete and the class is preparing for the workout.

Warm Up
3 rounds
10 Goblet Squats w/ DB (3 sec hold in bottom)
10 Dumbbell Strict Press (each side)
10 Alt Dead Bugs (each side)
-into workout prep-
3 sets
30 second Row
8 Dumbbell Snatch (Light weight)
– rest 30 secs between rounds –

* Practice transition of the dumbbell each set –

Front Squat 5×5
* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-

True Grit
3 rounds
30/20 Calorie Row
30 Dumbbell Snatch (50/35)

2 min couch stretch (each side)
1 min quad smash w/ barbell (each side)

CrossFit Lynchburg

Author CrossFit Lynchburg

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