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12/15/2017

14
Dec

12/15/2017

CrossFit Templum – CrossFit

Warm-up

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
200 meter run before and after

Weightlifting

Hang Snatch (5 reps EMOM @ 55% for 7mins)

Metcon

Death by 10yd run (AMRAP – Reps)

“Fun with running ;-)”

Run 10 yards EMOM and increase 10 yards each minute

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