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11/20/2020

19
Nov

11/20/2020

Templum North – CrossFit

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Warm-up

Metcon

Warm-up (No Measure)

200 Meter Run

10 Banded Good mornings

10 Active Scorpion stretches

30: Banded lat stretch L/R

30 pigeon pose L/R

30: Wrist stretch

Then…

3 Tall muscle snatch

1 Pause OHS

3 Power position muscle snatch

1 Pause OHS

3 Low hang muscle snatch

1 Pause OHS

3 Tall power snatch

1 Pause OHS

3 Power position power snatch

1 Pause OHS

3 Low hang power snatch

1 Pause OHS

3 Tall squat snatch

3 Power position squat snatch

3 Low hang squat snatch

Nokabull Hell Fire (Time)

For Time

Cash-In:

100 Double-Unders

Then, perform:

12 Squat Snatches (75/55 lb)

24 calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)

12 Squat Snatches (95/75 lb)

24 calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)

12 Squat Snatches (115/95 lb)

24 calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)

12 Squat Snatches (135/115 lb)

24 calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)

Cash-Out:

100 Double-Unders
Workout begins with a “cash-in / cash-out” of 100 double-unders. The squat snatches increase in weight for each set. Use single alternating arm movement for the Devils press. Be familiar with the single-arm DB Devils press before doing this workout. The counter on the rower must begin at zero before rowing.

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