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CrossFit Templum – CrossFit
Warm-up
1 set:
:40 PVC pass throughs
:40 box step-ups
– Rest :10 between movements.
1 set:
:40 PVC good mornings
:40 box step-overs
– Rest :10 between movements.
1 set:
:40 PVC overhead squats
:40 box jump-overs
– Rest :10 between movements.
Specific Warm-up
Snatch Progression Drills with PVC then empty bar.
Skill
Hang Snatch (Build to a heavy double. Squat or Power)
EMOM for 6mins 2 Hang Snatches
Metcon
Metcon (2 Rounds for reps)
AMRAP 5:
10 squat snatches (75/115 lb) RX+
20 box jump-overs (20/24 in)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (75/115 lb) RX+
20 box jump-overs (20/24 in)
30 strict pull-ups
Intermediate RX: 65/95 Squat or Power 15 kipping, 15 strict
Beginner: 35/45, Squat or Power & 16/20in, Jumping Pullups and ring rows
Cool Down
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts
