Templum North – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
Snatch (1-1-1-1-1-1-1-1-1-1-1)
Building to a heavy single or working technique.
When logging in comments note Power or Squat.
Lucky 3 (AMRAP – Reps)
Four 3 Minute Rounds
1 Rope Climb
10/7 Cal Bike/Row
Max Overhead Squats
Rest 1 Minute
(Score is total overhead squats)
RX+
Rope Climb
Weights 155/105
RX-
6 Pull-ups
Weights 115/85
Scaled-
12 Ring Rows
8/5 Calories
95/65
Front Squat if unable to
overhead squat.
