CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
On a 3:00 Clock:
5 PVC Pass throughs
5 Muscle Snatches
10 Lateral Hops Over PVC
5 Air Squats
Progression // Focus
1) Drop to Partial Squat // Feet move from hip width to squat width
2) Drop + Bar Overhead // Press up hard
3) Partial Snatch Balance // Drop and punch the bar overhead
4) High Pull to Landing // Keep the bar close and punch the arms overhead aggressively
5) Shrug to Landing // Shrug before pulling under the bar
6) High Hang Snatch // Full extension before pulling and punching with your arms
7) Mid-thigh Snatch // Full extension before pulling and punching with your arms
8) Full Snatch // Move slowly past the knees and keep the bar in contact with your body
Strength
2 Sets x 5 Snatches (light weight)
2 Sets x 3 Snatches (moderate weight)
Build to a Heavy 1-Rep Snatch
Snatch (1)
Metcon
Metcon (Time)
10 Rounds For Time: RX+
1 Power Snatch (185/125 lb)
3 Overhead Squats
Intermediate: 135/95# RX
Beginner:
2 Power Snatches (95/65 lb)
5 Overhead Squats
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 Couch Stretch / Leg
1:00 Foam Roll Upper Back
