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11/8/2016

7
Nov

11/8/2016

CrossFit Templum – CrossFit

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Warm-up

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

Weightlifting

Snatch (7×2 80-90%)

Metcon

Metcon (Time)

5 Rounds For Time:

10 Pull Ups

10 Ring Dips

Run 400m with 20/14# Med ball

Rest :90

RX+ Strict Pulls and Dips

Run 50/30# bag

Extra Credit

Metcon (Time)

4 Rounds For Time:

Row 500m

20 Dumbbell Snatch 50/35lbs

50yd Bear Crawl

RX+ 70/50#

40ft HS Walk

Front Rack Lunge (20 Lunge Steps x4)

15 sec Front rack hold at start and at half way point.

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