CrossFit – Thu, Oct 27

CrossFit Templum – CrossFit

Warm-up

8 sets:

:20 air squats

:10 bottom of squat hold

*optional OH PVC squats*

Burgener Drills with PVC then with Barbell

Strength

For load:

Muscle snatch

3-3-3-3-3

Power snatch

2-2-2-2-2

Squat snatch

1-1-1-1-1

Muscle Snatch (3-3-3-3-3)

Power Snatch (2-2-2-2-2)

Squat Snatch (1-1-1-1-1)

Metcon (Weight)

Score total load of all 15 sets

Skill

Metcon (Checkmark)

5 sets:

5 SOTS presses

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves