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FRIDAY NORMAL SCHEDULE
CrossFit Templum – CrossFit
Warm-up
2 sets:
10 PVC pass throughs
10 behind the neck, PVC snatch grip presses
10 PVC overhead squats
10 leg swings across body, right
10 leg swings across body, left
10 leg swings front to back, right
10 leg swings front to back, right
2 sets:
10 jumping jacks
:30 plank hold
10 jumping jacks
:30 plank hold with shoulder taps
10 jumping jacks
:30 push-ups
10 jumping jacks
Specific Warm-up
Power Snatch Progressions:
Then build to starting set of 3 Power Snatch
Strength
5 sets:
3 power snatches
– Touch and go reps.
Power Snatch
Metcon
Metcon (Time)
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (95/135 lb)
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
