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