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1/14/2019

13
Jan

1/14/2019

CrossFit Templum – CrossFit

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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

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