Announcements
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
Specific Warm-up
Squat Snatch Drills and Progressions then…
3 rounds:
5 squat snatches
5 hand-release push-ups
5-calorie row
Rest 1:00
– Build to workout weight across the 3 sets.
– Increase row pace across the 3 sets.
Metcon
Metcon (Time)
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
Intermediate: 55/75#
Beginner: 35/45 & Power Snatch
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Every 2:00 for 10:00 complete:
5 bench presses
10 strict pull-ups
– Super-set bench press and pull-up sets.
– Complete the strict pull-ups in 3 sets or less. Use a band if needed.
– Find a moderately heavy bench press load and stay there for 5 sets. These should feel heavy but never close to failure.
