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11/13/2015

13
Nov

11/13/2015

  

CrossFit Templum – CrossFit

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Snatch Drills (No Measure)

PVC Mobility then…

*with bar complete*

3×5 Pressing Snatch Balance

3×5 Snatch Pull unders

3×5 Snatch High Pull + Snatch

3 Position Hang Snatch Complex (10mins to find a heavy single)

High Hang Snatch + Above Knee Hang Snatch + Below Knee Hang Snatch
*This is a complex so must be performed without dropping the bar*

Practice Skill

Forward roll and candlestick practice for 5 mins

*arms locked

*weight on toes

*chin tucked

*fully extend after each rep

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here
Level 1: 1 forward roll, 5 inverted pushups, 7 knees to 90, 9 step ups @24/20

*If needed you can scale the forward roll to a 20 yd bear crawl*

Level 2: RX Ladies 24in box jump or step up