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10/30/2017

29
Oct

10/30/2017

CrossFit Templum – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Pause Low Hang Snatch (3×2 @ 60%)

Pause just below the knee

Snatch (7×1 @ 70-80%)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 4 Minutes

30 Wallballs 20/14lbs

10 Toes to Bar

20 Wallballs

7 Toes to Bar

10 Wallballs

5 Toes to Bar

Rest 2:00

(If you finish start back at the top.)

Reset each AMRAP.

Gymnastic or Strength Accessory Work

Raising the bar 2017 (AMRAP – Reps)

9min AMRAP

8 Lateral bar hop over burpees

7 Cleans

6 Front rack lunges

5 Shoulder to overhead

Level 1: 65/45

Level 2: 95/55 RX

Level 3: 135/95 RX+

Masters weights vary slightly ask*

Zombie Time Trial (Time)

For Time:

400 meter run

10 Burpees

15 Box jumps 20/24″

20 AbMat Situps

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