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12/20/2017

19
Dec

12/20/2017

CrossFit Templum – CrossFit

Warm-up


Warm-up (No Measure)

3 rounds: (with PVC or empty bar)

10 OH Walking lunges

10 Wall Facing Squats

10 Snatch Balance

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

Snatch Balance (4 reps EOMOM for 14mins increasing weight)

Total of 7 sets *heavier than last week if possible*

Metcon

Death by Pull-ups and Deadlifts (AMRAP – Rounds and Reps)

Complete 1 pull-up and 1 deadlift every minute on the minute until failure. Increase 1 rep of each exercise every minute. EX. second minute 2 pullups and 2 deadlifts…3rd minute 3 and 3…4 and 4…and so on….

Level 1:

Green Band

Deadlifts 155/110

Level 2: RX

Pull-ups

Deadlifts 185/135

Level 3: RX+

CTB

Deadlifts 225/165

Death by Pull-ups and Deadlifts (AMRAP – Rounds and Reps)

Complete 1 pull-up and 1 deadlift every minute on the minute until failure. Increase 1 rep of each exercise every minute. EX. second minute 2 pullups and 2 deadlifts…3rd minute 3 and 3…4 and 4…and so on….

Level 1:

Green Band

Deadlifts 155/110

Level 2: RX

Pull-ups

Deadlifts 185/135

Level 3: RX+

CTB

Deadlifts 225/165

Finisher

Metcon (No Measure)

Tabata Hollow Rock

Tabata Superman

Tabata Bicycle Crunch

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