CrossFit – Fri, Jan 10

CrossFit Templum – CrossFit

Warm-up

2 sets:

:20 up-downs

:10 rest

:20 PVC good mornings

:10 rest

2 sets:

:20 burpees

:10 rest

:20 PVC snatch grip behind-the-neck presses

:10 rest

1 set:

5 alternating elbow-to-instep/side

Specific Warm-up

Snatch Prep drills

Skill & Strength

Metcon (Weight)

EMOM 8:

1 snatch pull

1 power snatch

1 overhead squat

1 squat snatch
Substitute:

Clean pull

power clean

front squat

squat clean

Metcon

Metcon (Time)

For time:

2 rounds of:

10 snatches (125/175 lb) RX+

12 bar-facing burpees

Straight into…

2 rounds of:

10 snatches, (75/115 lb)

12 bar-facing burpees
Intermediate RX: 155/105 & 95/65

Beginner: 45/35ref