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Monday, Mar 8, 2021

By March 7, 2021March 15th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec singles
3 elbow to floor stretch (each side)
5 jump squats
4 Alternating Dumbbell Snatch
4 Alternating Dumbbell Clean and Jerk

**2. Workout Prep**
1 set
5 Muscle Snatch
5 Power Snatch
5 Muscle Clean + Shoulder Press
5 Clean and Jerks
30 Single Unders
4 Building Sets (start light and work up all 4 sets into workout weight)
1 Power Snatch
1 Clean Jerk
10 Double Unders (Have athletes practice laying down their jump ropes correctly)

The workout
10 Rounds
1 Squat Snatch (155/105)
3 Power Clean and Jerk (155/105)
30 Double Unders

3 rounds
10 Single Arm Dumbbell Bench Press (each)
10 Double Dumbbell Bent Over Row
10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)

CrossFit Lynchburg

Author CrossFit Lynchburg

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