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WODs

Saturday, Jun 5, 2021

By June 4, 2021June 12th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog

**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch

* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats

**3. Workout Prep**
1 set
15-sec ski (moderate pace)
10 Sec. Handstand Hold or 10′ Handstand Walk
15-sec ski (moderate pace)
2 Bar Muscle Ups
15-sec ski (moderate pace)
1 rope climb

Snatch 1×1
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *

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

Clean & Jerk 1×1
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *

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

US Capitol
3 sets (High Skilled)
12/10 Calorie Ski
50’ Handstand Walk
10 Bar Muscle Ups
12/10 Calorie Ski
3/2 Rope Climbs
50’ Handstand Walk
12/10 Calorie Ski

-Complete a set Every 10:00-

– Or –

3 sets (Moderate Skill)
15/12 Calorie Row
100’ Farmer Carry (70s/50s)
15 Burpee to Bar
15/12 Calorie Row
15 Strict Pull-Ups
100’ Farmer Carry (70s/50s)
15/12 Calorie Row

-Complete a set Every 10:00-

CrossFit Lynchburg

Author CrossFit Lynchburg

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