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Monday, Jul 27, 2020

By July 26, 2020August 3rd, 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.

We are starting the Doug Hepburn 8×2 cycle! (check programming overview video for explanation). This cycle will last 9 weeks and we will be using Front Squat, Bench Press, and Deadlift for our lifts.

During the days or strength after the warm up use 3-5 sets to warm up to opening weight.
3-5 reps @50%
2-3 reps @60%
2 reps @70%

For Saturday we will be back to partner workouts. Look for individual option in coaches notes.

Good luck!

Warm Up
9 min AMRAP
1:00 any machine
10 Single arm DB Shoulder Press (each side)
5 Burpee Broad Jumps
– into workout prep –
Barbell Warm-up (empty bar)
5 Deadlifts
5 Stand Shrug
5 Stand Shrug High-pull
5 muscle cleans
5 power clean (move feet every rep)

Drop It Like It’s Hot
7 sets
Every 3:00 minutes
7 Strict Handstand Push Up
2 Power Cleans (205/135)
14/12 Calorie Assault Bike

3 sets
10 Windshield Wipers
15 Bulgarian Split Squat (each side – light/moderate)
15 Lateral Box Step Up (each side – control the eccentric (lowering portion))

CrossFit Lynchburg

Author CrossFit Lynchburg

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