CrossFit – Mon, Aug 8

CrossFit Templum – CrossFit

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Warm-Up

3 sets: (PVC)

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 SOTS press

– Rest :10

Specific 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

Strength

Snatch Grip Deadlift (5-5-5-5-5)

Snatch (1-1-1-1-1-1-1)

We will just log best set but goal is to have each rep at least 80-85% of 1RM *Squat Snatch of possible*

Cool Down

Warm-up (No Measure)

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side