CrossFit Templum – CrossFit
Warm up
1 set:
:20 single-unders
10 PVC pass throughs
5 PVC hang muscle snatches
1 set:
:20 power singles
10 PVC pass throughs
5 PVC hang muscle snatches
2 sets:
:30 double-under practice
5 PVC overhead squats
Specific Warm Up
5 hang snatch pulls
5 hang muscle snatch
5 top to top hang muscle snatch
5 top to top hang power snatch
5 top to top power snatch
Skill
Power Snatch (Every 2:00 for 5 rounds:
3 power snatches)
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb) RX+
RX: 65/95#
Scaled: 55/75# and singles
Work Your Weakness (Strength;Skill;Stamina)
Deadlift (10-8-8-6-6)
– Welcome to week four in our Strength II Deadlift cycle; this is a de-load week.
– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3:00.
