CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
On a 3:00 Clock
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans
Movement / Focus
1) Snatch Grip Push Press // Lockout Arms
2) Overhead Squat // Slowly increase depth from 2″ down to a full
squat each rep.
3) Heaving Snatch Balance // Slowly increase landing depth.
4) Snatch Balance-No Dip // Slowly increase depth.
Specific Warm-up
Warm-up (No Measure)
3 set with barbell:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats
3 sets of 3 reps with light weight
3 sets of 1 building to starting Snatch weight
Metcon
Metcon (No Measure)
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.
Snatch
Clean
Deadlift
()
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
Complete at prescribed load:
5 Deadlifts (40%)
5 Deadlifts (40%)
5 Deadlifts (50%)
5 Deadlifts (60%)
