Skip to main content
WODs

Tuesday, Feb 9, 2021

By February 8, 2021February 16th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
5 scap pull-ups
5 Bent-Over Plate Rows
5 Wall Angels
5 Plate Floor Press
3 Air Squats (3 sec negative – 2 sec hold in bottom)

**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Snatch Pull + 1 Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight

**3. Workout Prep**
1 rounds
5 Pull Ups/Ring Rows
5 Push Ups
4 Step Back Lunges (each)
5 Air Squats

Snatch Pull + Snatch 5×4
2 Snatch Pulls + 2 Snatch:
– (2+2) x 2 sets @ 73% 1RM Snatch
– (2+2) x 3 sets @ 78% 1RM Snatch
* Rest 60-90 seconds between sets

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

Ethel
Task Tabata
400 reps for time, following the pattern:
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of squats
-Rest 10 seconds-

Accessory
3 sets
30 second Glute Bridge
10 Cossack Squats

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply