CrossFit – Fri, Apr 11

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

2 sets:

:40 bike, row, or ski

10 PVC pass-throughs

10 PVC overhead squats to above parallel

Skill Work (4 Rounds for weight)

Pre-workout

3-4 sets:

2 power snatches

250411 (Calories)

– RX –

For calories:

30:00 bike, row, or ski

– Perform 2 power snatches every 20 calories.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For calories:

30:00 bike, row, or ski

– Perform 2 power snatches every 20 calories.

– Rest 1:00 after each set of 2 snatches.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

– AT-HOME – (Distance)

For distance:

30:00 weighted DB carry (35/50 lb)

– Wear a 14/20-lb weight vest.

– Perform 8 alternating dumbbell power snatches every 3:00, including 0:00.