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Friday, Sep 10, 2021

By September 9, 2021September 17th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
10/8 Calorie Machine
10 Kettlebell Suitcase Deadlifts (Left and Right)
10 PVC Pass Throughs
10 PVC Overhead Squats
3 Inch Worms

**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 80% (should only need 3-4 sets) – Make sure athletes focus on active lats and driving through the floor.

**3. Workout Prep**
1 set
5 “Touch and Go” Power Snatch (light)
2 Bar Facing Burpees

* After the first workout, make sure athletes recover and add weight while hitting a few squat snatches to dial in. *

Deadlift 6×2
2 Deadlifts x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

“Never Let You Go”
3 rounds
22 Power Snatch (75/55)
11 Bar Facing Burpees

– rest 3:00 –

For Time:
22 Bar Facing Burpees
11 Squat Snatch (165/115)

Barbell Is Out, Restore Your Rotation
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CrossFit Lynchburg

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