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Wednesday, Apr 28, 2021

By April 27, 2021May 5th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
10 Band Pull Aparts
5 Bench Press (empty bar – build across sets)
5 Power Snatch (empty bar )
5 thrusters (empty bar)
3 Box Steps-ups (each side)

**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**
1 set
1 Burpee
1 Power Snatch
1 Box Jump
1 Thruster
20 sec. Row (workout pace)

Bench Press 1×1
Bench Press:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *

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

3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24”/20”)
1 Minute: Push Press (75/55)
1 Minute: Max Cal Row
-Rest 1 Minute-

1 min overhead banded shoulder distraction (each side)
1 min calf smash (each side)
1 min seal pose

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CrossFit Lynchburg

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