CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set:
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
Specific Warm-up
Power Snatch Prep
*Setup
*Deadlift shrugs
*Snatch High Pulls
*Muscle snatches
*Hang Power Snatch
*Power Snatch
4 sets:
1 Snatch high pull
1 Hang power snatch
1 Power snatch
Skill & Strength
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
Snatch Pull
Hang Power Snatch
Power Snatch
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
– Keep in mind that today’s Affiliate workout is a snatch complex. Pick today’s Strength I session or the class workout. Or if you would like to do both, consider moving the other to a separate day
