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11/1/2016

31
Oct

11/1/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter run then..

3 rounds with empty bar of:

5 Hang Snatch Pulls

5 Hang Muscle Snatch

5 Pressing Snatch Balance

5 Snatch Balance

5 Snatch Pullunders

Weightlifting

Power Snatch (Power Snatch 4×1)

Snatch Pull (4×1)

Snatch Grip Deadlift (4×1)

Metcon

Metcon (3 Rounds for reps)

3min AMRAP x3

Rest 2mins

21 Burpees to 6″ target

Max Rep Med Ball Cleans 20/14

Metcon (Time)

12-9-6

Row or Bike for Cals

Ring Dips

Extra Credit

Choose one of the following based on percieved weakness

Front Rack Lunge (3×10 (15 sec hold in front rack before and after))

Metcon (Time)

For Time:

Run 1 Mile

Straight into

9-7-5

Muscle Ups

Squat Snatch 135/95lbs

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