Announcements
April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Specific Warm Up
PROGRESSION & FOCUS
Setup Wide grip, hook grip, feet under the hips, weight in the heels, shoulders in front of the bar, and eyes on the horizon.
Deadlift + shrug. “Stand all the way up with straight arms and THEN shrug the shoulders.”
Muscle snatch. “Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead.”
Snatch drops. “With the bar overhead, pick the feet up and DROP into a quarter squat.”
Hang power snatch. “Jump with a straight arm and punch overhead.”
Power snatch. Knees back as the chest rises, then jump with a straight arm and punch overhead.”
Skill
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
Strength
7 sets for load:
Power snatch
5-5-5-5-5-5-5
Metcon (Weight)
*Score total of all sets*
Power Snatch
score best set
Cool Down
Accumulate:
1:00 foam roll upper back
1:00 foam roll lower back
1:00 active hang
