CrossFit Templum – CrossFit
Warm-up
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
Specific Warm-up
Snatch Prep:
:20 setup hold
5 snatch grip deadlift shrugs
5 muscle snatches
5 overhead squats
5 power snatches
5 squat snatches
Clean & Jerk Prep
5 muscle cleans
5 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
Strength
15 mins to build to 1 RM Snatch
& 15 mins to build to 1RM Clean and Jerk
-no more than 2 misses at same weight
Beginner: 5 set of 3 snatch and 5 sets of 2 clean and jerk
Snatch (15min 1RM)
Clean and Jerk (15min 1RM)
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (1-1-1-1-1-1-1)
– Last set should be the heaviest set.
– Welcome to week three of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy 1-rep bench press for the day.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
