CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
Specific Warm-up
Snatch drills and prep
Skill & Strength
Snatch (Every 2:00 for 5 sets:
3 snatches)
Metcon
Metcon (Time)
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
Intermediate: 65/95#
Beginner: 300m run, 5 hang power snatch and 5 overhead squats 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Shoulder Press (3-3-3-3-3+)
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
