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WODs

Tuesday, Feb 2, 2021

By February 1, 2021February 9th, 2021No Comments
Bugs Bunny
10 min Amrap
15 Wall Balls (20/14)
5-10-15-20. . .
Toes to Bar

Accessory
1 min couch stretch (each side)
1 min pigeon pose (each side)

Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 wallball front squats
5 wallball push press to wall target
10 PVC pipe pass throughs
5 Kipping Knee Raises

**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Power Snatch + 1 Hang Snatch + 1 Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight

**3. Workout Prep**
2 rounds
5 Wall Ball
3 Knee to Elbows + 2 T2B

Power Snatch + Hang Snatch + Snatch 5×3
Power Snatch + Hang Snatch + Snatch:
– 2×3 @70% of max Snatch
– 3×3 @75% of max Snatch
* Rest 60-90 seconds between sets

Click “Workout prep notes available” directly below for the full description

Bugs Bunny
Snatch grip deadlifts
5 sets of 3

10 min Amrap
15 Wall Balls (20/14)
5-10-15-20. . .
Toes to Bar

CrossFit Lynchburg

Author CrossFit Lynchburg

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