CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
Burgener PVC Snatch Drills
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible
lumbar arch.
2) Deadlift to Mid-thigh // Mid-thigh position: heels down, shoulders
in front of bar.
3) Deadlift and Shrug // Keep the bar close and keep arms straight.
4) Muscle Snatch // Keep the bar close and punch hard overhead.
5) Overhead Squat // Arms locked out and full range of motion squat.
6) Hang Squat Snatch // Full extension before the squat.
7) Squat Snatch // Full extension before using the arms.
Strength
Snatch (1×1)
Metcon (Weight)
Snatch
7 sets for load:
1-1-1-1-1-1-1
Skill
Metcon (No Measure)
3 Sets:
10 Snatch Grip Push Presses
10 Seated Sots Presses
