Announcements
12 Days of Christmas WOD
9am and 10am Saturday Dec. 24th
CrossFit Templum – CrossFit
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
1 set:
:30 pigeon stretch/leg
:30 couch stretch/leg
:30 front to back leg swings/leg
Skill
EMOM 8:
1 power snatch
– Build to a heavy single.
Power Snatch (Record heavy single)
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Cool Down
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch
