CrossFit – Wed, Apr 16

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

1 set:

2:00 bike

15 PVC pass-throughs

15 PVC good mornings (wide stance)

5 elbow-to-instep/leg

15 counterbalance plate squats

2 sets:

5 shoulder presses

5 push presses

5 pause front squats

5 front squats

– Use an empty barbell.

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lb
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– INTERMEDIATE –

For time:

70 hang power snatches (35/45 lb)

70 push presses (35/45 lb)

70 sumo deadlift high pulls (35/45 lb)

70 front squats (35/45 lb)

– BEGINNER –

For time:

50 hang power snatches (15/25 lb)

50 push presses (15/25 lb)

50 sumo deadlift high pulls (15/25 lb)

50 front squats (15/25 lb)

– MASTERS 55+ –

For time:

70 hang power snatches (35/45 lb)

70 push presses

70 sumo deadlift high pulls

70 front squats

Stretching (Checkmark)

1 set:

1:00 scorpion stretch/side

1:00 child’s pose stretch

– AT-HOME – (Time)

For time:

100 single-arm DB hang power snatches (20/35 lb)

100 single-arm DB push presses

100 single-arm DB sumo deadlift high pulls

100 single-arm DB front squats

– Use one dumbbell and alternate arms as needed.