CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
2:00 slow run, bike, row, or ski
3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches (mid shin)
10 PVC shoulder presses
Specific Warm-up
Warm-up (No Measure)
Snatch or Clean & Jerk Progression and build-up:
Burgener Drills from snatch or clean grip.
3 sets:
6 unbroken reps (increase weight each set)
Review the pacing of a single repetition
1 rep every :10 = 5:00 time.
1 rep every :15 = 7:30 time.
1 rep every :20 = 10:00 time.
1 set:
3 single-reps, 1 rep every :10
1 set:
3 single-reps, 1 rep every :15
Metcon
Your choice: Grace or Isabel
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Finisher
Metcon (Checkmark)
Post-workout:
Accumulate:
400-m overhead plate carry
