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11/13/2017

12
Nov

11/13/2017

CrossFit Templum – Private Coaching

Warm-up

PVC Snatch Mobility and Burgener Drill on your own

Snatch Warmup Complex (No Measure)

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

Then Complex: (add weight)

Tall squat snatch

Power position squat snatch

Low hang squat snatch

Full squat snatch

(add weight)

Power position squat snatch

Low hang squat snatch

Full squat snatch

(add weight)

Low hang squat snatch

Full squat snatch

(add weight)

Full squat snatch

Weightlifting

Snatch (7×1 @ 82.5-92.5%)

Metcon

Metcon (Time)

10 Rounds:

3 Bar Muscle Ups

6 Burpees to 6″ Target

9 Dumbbell or KettleBell Overhead Squats 50/35lbs

(Alternate Arms Each Round.)

Rest :30

*Scale to a Front Rack if needed with squat and scale down muscle ups as needed*

Gymnastic or Strength Accessory Work

Pulling Practice (No Measure)

Muscle-up/CTB/Pull-up/Ring Row Practice:

Complete 4 rounds: 60 On 60 Off

30 Pullups (Time)

30 Pullups for Time

30 CTB Pull-ups For Time (Time)

30 CTB Pullups for Time

15 Ring Muscle Ups (Time)

15 Ring Muscle ups for time

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