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11/23/2016

22
Nov

11/23/2016

CrossFit Templum – CrossFit

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Warm-up

Roll out T-Spine and Overhead mobility work

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

MisFit Snatch Complex (Find 1 RM)

Without dropping the bar perform:

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat
If you do not have mobility to SS or OHS then sub Power Snatch and Front Squat for the complex

Metcon

1000 (Time)

For Time:

100 Wall Balls 20/14

100 Box Jump or Step Overs 24/20

800 Meter Run

Extra Credit

Metcon (AMRAP – Reps)

3 Rounds:

AMRAP in 2mins:

Strict Handstand Push-ups

Rest 2mins after each round

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