CrossFit – Fri, Jun 2

Announcements

Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs

Save the Date: Battle of the Box 2023 June 24th

Battle of the Box 2023

CrossFit Templum – CrossFit

Warm-Up

2:00 row or SkiErg

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 PVC behind the neck snatch grip presses

5 push-ups to down dog

10 PVC around-the-worlds

Specific Warm-up

PROGRESSION. &. FOCUS

Setup

Stand tall, wide hook grip, feet under the hips, weight in the heels, and eyes on the horizon.

Hang muscle snatch

“Squeeze your glutes with a straight arm, pull the elbows high, and punch the bar overhead.”

Hang power snatch

“Jump with a straight arm and punch overhead.”

Strength

Hang Power Snatch (Every 2:00 for 6 rounds:
3 hang power snatches)

Metcon

Metcon (Time)

For time:

21-15-9:

Hang power snatches (65/95 lb)

Toes-to-bars
Intermediate: 55/75 & Toes to something

Beginner: 35/45 & knees to 90

Cool Down

1 set:

:30 cobra stretch

1:00 forearm/wrist stretch