Skip to main content

Wednesday, Aug 11, 2021

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

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min
Burgener Warm-Up (Snatch) + Skill Transfer
– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –

**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

**3. Workout Prep**
5-3-1 (Build in weight)
Power Snatch
10 Double Unders after each set

Back Squat 5×4
4 Back Squats x 5 sets @80% of 1RM

* Complete a set every 1 minute 45 seconds *

Snap Chilled Randy
13:00 Amrap
40 Double Unders
25 Power Snatch (75/55)
40 Double Unders
20 Power Snatch (95/65)
40 Double Unders
15 Power Snatch (135/95)
40 Double Unders
10 Power Snatch (155/105)
40 Double Unders
5 Power Snatch (185/125)

For Full Achilles Function, Improve the Neighborhood
If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply