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WODs

Wednesday, Sep 1, 2021

By August 31, 2021September 8th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 Y’s, 10 T’s, 10 W’s x 2
-into-
5 min AMRAP
100m Row
5 Muscle Snatch (empty bar)
5 Snatch Push Press
5 Power Snatch

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

**3. Workout Prep**
2 sets
8/6 Calorie Row (workout pace)
3 Power Snatch ( add weight each set)

Shoulder Press 3×3
3 Shoulder Press x 3 sets @85% of 1RM

* Complete a set every 2 minutes 30 seconds *

The Temple of DOOM
For time:
30/24 Cal. Row
30 Power Snatches (155/105)
30/24 Cal. Row

Skills and Drills
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest

Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest

* Use Dumbbells or Barbell overhead hold as a substitute for athletes who struggle with stability.

CrossFit Lynchburg

Author CrossFit Lynchburg

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