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Friday, Feb 19, 2021

By February 18, 2021February 26th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
30 sec jump rope (singles or doubles)
5 Deadbugs (each side)
5 Single Dumbbell Deadlift (each side)
5 Single Dumbbell Press (each side)
3 Box Step ups (each side)
3 up-downs

**2. Strength Prep**
2 sets (empty bar)
3 Shoulder Press
3 Push Press
3 Push Jerks (have athletes focus on their feet consistently landing in the squat stance with and a good 2in catch position)
– after-
2-3 Warm Ups to working weight.

**3. Workout Prep**
1 set
6 Dumbbell Snatch (moderate)
3 Burpee Box Jump Overs

Push Jerk 5×3
Push Jerk:
– 2×3 reps @ 65% 1RM Jerk
– 3×3 @ 70% 1RM Jerk
* rest 60 seconds between sets *

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

Open 17.1
For time
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round

– 20:00 Time Cap

2 min Hip Stretch (each side)
* Video posted below and your members will thank you for this one after the workout *

Focus Area: Hips

Equipment: None

“Absence of evidence is not evidence of absence” -Carl Sagan – d. 12/20/1996

CrossFit Lynchburg

Author CrossFit Lynchburg

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