11/20/2020
Templum North – CrossFit
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.
