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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
Snatch drills coaches choice
Strength
Hang Snatch (
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.)
Hang Snatch (
7 sets for load:
3 hang power snatches)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that allows you to complete at least 5 rounds.
– The L-sit hold should be completed in three sets or less.
Cool Down
1 set:
1:00 active bar hang
1:00 overhead empty barbell hold
