CrossFit Templum – CrossFit
Warm-up
2 sets:
:30 ring rows
:30 push-ups from the knees
:30 PVC pass-throughs
:30 air squats
Specific Warm-up
10min: Ring Muscle up drills and practice
:10 Ring support hold
:10 Bottom ring dip hold
False grip ring rows
Low ring transitions
High ring transitions
Ring muscle ups
Snatch warm up and build:
5 snatch deadlifts
5 hang muscle snatch
5 hang power snatch
5 power snatch
Skill & Strength
Power Snatch (3-3-3-3)
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
Metcon
Power Amanda (Time)
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)
Intermediate: Low ring transitions; 65/95
Beginner: ring rows, push up off knees and power snatch 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
6 sets for load:
1 snatch pull
1 hang power snatch
1 hang squat snatch
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles starting July 8.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank vs. going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
