Announcements
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
2 sets:
:20 up-downs
:10 rest
:20 PVC good mornings
:10 rest
2 sets:
:20 burpees
:10 rest
:20 PVC snatch grip behind-the-neck presses
:10 rest
1 set:
5 alternating elbow-to-instep/side
Skill & Strength
Snatch Practice & Drills
3 snatch deads to mid-thigh
3 snatch pulls
5 power snatch
5 overhead squats
5 squat snatches
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
Metcon
1 set:
5 cycled power snatches (empty bar)
2 sets:
4 bar-facing burpees
3-5 power snatches (building)
1 set:
2 unbroken snatches
1 snatch
6 bar-facing burpees
2 unbroken snatches
1 snatch
– Use weight 1 for all snatches.
Regional 2018 Event 4 (Time)
2 rounds for time:
10 snatches (125/175 lb) RX+
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (75/115 lb)RX+
12 bar-facing burpees
Intermediate RX: 95/135;65/95
Beginner: 55/75; 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
Control the descent of the wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
