CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
1 set
10 alternating Spiderman stretches
10 leg swings (across body) / leg
10 up-downs
1 set
10 leg swings (front and back) / leg
10 box step-ups (any height)
10 good mornings (no weight)
1 set
10 reverse lunges
10 box jumps or step-ups (any height)
10 burpees
Specific Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
Power Snatch (8min to build 2RM)
Metcon
Metcon (Time)
For time:
21-15-9
Snatches (115/75 lb)
Box jumps (24/20 in)
Intermediate: 95/65#
Beginner: 45/35# 20/16in