Announcements
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm up
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 PVC pass-throughs
– Rest :10
:20 PVC overhead squats
– Rest :10
Specific Warm-up
Snatch Progressions & Drills:
8 snatch grip deadlifts
8 snatch grip deadlifts to midthigh
8 snatch grip deadlifts with shrug
8 muscle snatch
8 overhead squats
8 hang squat snatches
3-4 full snatch reps
6mins to build in weight:
2 squat snatches
Strength
Snatch (Every 2min for 10 rds:
1 Snatch)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhead grip)
10 Cuban presses
15 barbell skull crushers
– Sub-15:00.
– Prioritize unbroken sets and smooth movement.
– Use an empty barbell for the bent-over rows and the skull crushers.
– Use a PVC or empty training bar for the Cuban press.
