12.2.2021

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

On a 3:00 Clock

5 PVC Pass Throughs

4 Alternating Overhead Lunges

5 Good Mornings

4 Muscle Snatches

100m Jog

MUSCLE SNATCH, POWER SNATCH, SQUAT SNATCH REVIEW

3-5 Coach Led reps each movement

Burgener Drills

1. Down and Finish

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands

5. Snatch Push Press

6. OHS

7. Heaving Snatch Balance

8. Snatch Drop with Dip & without dip

Workout Loading:

5-7 Warm-up Sets:

1 Muscle Snatch + 2 Power Snatches + 1 Squat Snatch

Strength

Metcon (Weight)

For Load:

Muscle Snatch

1-1-1-1-1

Power Snatch

1-1-1-1-1

Squat Snatch

1-1-1-1-1

*Score total weight for all 15 lifts*

Muscle Snatch

Power Snatch

Snatch

Skill

Metcon (No Measure)

For Completion:

21-15-9

GHD Hip Extensions

GHD Back Extensions