CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
On a 5:00 Clock
With a partner.
6 PVC Step Overs / Partner (Partner A holds PVC at mid-thigh height)
6 PVC Step Unders / Partner Partner A holds PVC at waist height)
10 Synchro PVC Pass Throughs
10 Synchro Mountain Climbers
4 Synchro Inchworm+Push-ups
Progression // Focus
1) Snatch Deadlift + Shrug // Setup
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width
4) Hang Power Snatch // Extend the hips before arm pull
5) Power Snatch // Extend the hips before arm pull
2 Sets x 5 Reps Power Snatch (light weight)
Strength
Snatch Grip Deadlift (Build to heavy 3 rep)
8-10 sets, rest about 1:00 between sets
Metcon
Double Isabel (Time)
For Time:
60 Snatches (135/95#)
Intermediate: 115/75
Beginner: 75/55
Partner option if desired
