CrossFit – Wed, Mar 26

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

2 sets:

5 inchworms

5 push-ups

5 up-downs

5 burpees

5 elbow-to-insteps/leg

5 max-effort vertical jumps

10 behind-the-neck snatch-grip presses

10 overhead squats to above parallel

Skill Work (5 Rounds for weight)

Pre-workout

5 sets, building in load:

Snatch pull + power snatch + hang power snatch

250326 (Time)

– RX –

For time:

10-9-8-7-6-5-4-3-2-1

Bar-facing burpees

Hang power snatches (75/115 lb)

– INTERMEDIATE –

For time:

9-8-7-6-5-4-3-2-1

Bar-facing burpees

Hang power snatches (55/75 lb)

– BEGINNER –

For time:

8-7-6-5-4-3-2-1

Burpees

Hang power snatches (35/45 lb)

– MASTERS 55+ –

For time:

10-9-8-7-6-5-4-3-2-1

Bar-facing burpees

Hang power snatches (55/75 lb)

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

For time:

10-9-8-7-6-5-4-3-2-1

DB-facing burpees

DB hang snatches (35/50 lb)

– Switch arms as desired.