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WODs

Wednesday, Jun 2, 2021

By June 1, 2021June 9th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 Single DB Deadlifts (lightweight – each side)
5 Single DB Shoulder to Overhead (lightweight – each side)
5 Bird Dogs (each side)
5 Up-downs

**2. Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight)
2 Burpee Over Dumbbell

**3. Strength Prep**
2 sets (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch

– into –

Build up to opening Snatch wave weight

The White House
30-20-10
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell

Power Snatch 3-2-1-3-2-1-1
Power snatch waves:
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%

* rest 2:00 *

3 @ 75%
2 @ 80%
1 @ 85%

* rest 2:00 *

1 @ 85+%

* rest 1:00 *

1 @ 85+%

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

Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

Feet Straight for a Stable Femur
https://www.youtube.com/watch?v=SSpGZ4rXiZ4
It’s not wrong. It’s just not as effective.

If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem

CrossFit Lynchburg

Author CrossFit Lynchburg

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