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Thursday, Sep 17, 2020

By September 16, 2020September 24th, 2020No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

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

Snatch Heavy 3
10:00 to work up to a Heavy 3 (singles)

– Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.
– Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.
– Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.

3 Rounds
100 Double Unders
30 Toes to Bar

3 Rounds
10 Dumbbell Curtsy Lunge (each side)
10 Seated Alternating Dumbbell Z-press (each side)
30 second Hollow Rock Hold

Introduction to the snatch (15 Min)


3 Rounds
150 Single Unders
30 Knees to Elbows (Sub Sit Ups)

CrossFit Lynchburg

Author CrossFit Lynchburg

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