Skip to main content
WODs

Friday, Jun 11, 2021

By June 10, 2021June 18th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00-3:00
Crossover Symmetry
or
Banded 7’s
-into-
8 min AMRAP
5 scap pullups
5 box step ups (each side)
3 Sky reacher squats (each side)
5 Thrusters (empty bar – build across)

**2. Workout Prep**
3 sets (Build in weight)
3 Chest to Bar
2 Box Jump Overs
1 Muscle Clean
1 Squat Clean
1 Thruster

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

2 sets (empty bar)
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Overhead Squats
3 Hang (Mid Thigh) Snatch

– into –

Build up to opening Snatch wave weight

Jeff Gordon
For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar

Power Clean & Jerk 2-2-1-2-2-1
Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

2 @ 70%
2 @ 75%
1 @ 75%

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

Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply