1/14/2019
CrossFit Templum – CrossFit
Overview
We have a two part workout today. Power Snatch strength and technique work and a high skilled AMRAP. Beginners and people without the mobility for an overhead squat or those that need to modify due to an ailment should perform a front squat instead.
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row or Bike
PVC Pass Through
45 Seconds
Moderate Row or Bike
Push-up to Down Dog
30 Seconds
Faster Row or BIke
PVC Overhead Squats
Bergeron Barbell Warmup1 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations (in front rack)
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Movement Prep and Coaching
Let’s Spend a 20mins working through this strength and technique
Warm-up (No Measure)
Demo Halting Power Snatch
4 sets of a Halting Power Snatch. *2 sec pause below knee, above knee and at pockets* This should be no more than 60% 1RM
Then…
4 sets of the complex:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
Purpose of halting power snatch is to pause at each position to identify where it is and work the movement slow.
In the second part we will perform the movement in faster progressions.
Weightlifting
Power Snatch (1 Power Snatch EMOM for 5mins)
If you are working strength for this today I better not see a PR 🙂 work on your positioning with heavy load
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
*Sub Hang Muscle snatch for hang power and front squats for ohs if needed*
*sub equal cal bike or 400 meter run in place of row*
28 Day Belly Blast
Circuit #1 Week #1 (Time)
Monday: 3 rounds
Tuesday: 3 rounds
Wednesday: 5 rounds
Thur: Rest
Friday: 5 rounds
Sat: 7 rounds
Sun: Rest
30 sec Elbow Plank
10 Mtn. Climbers
15 Crunches
20 AbMat Sit-Ups
Rest 1min
