9
Sep
09/10/2020
Templum North – CrossFit
Warm-up
Deadlift Warm-up Templum North (No Measure)
400 Meter jog
2x’s Lateral banded monster walks
1:00 Banded hip distraction L/R
Then….
2x’s
5 BB Goodmornings
5 Back Squats
5 RDL’s
5 jump squats
Strength
Deadlift (5-4-3)
5@65%
4@75%
3@85%
Strength
Snatch (1)
Build to a heavy single squat snatch
(quality more important than weight. Good setup, full extension, quick drop and catch with arms straight and actively pressing. Avoid starfishing and keep feet underneath.)
Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#