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2/4/2016

4
Feb

2/4/2016

  

CrossFit Templum – CrossFit

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Warm-up

400 meter run

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

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

2016 Lurong Series Challenge

Lurong Snatch and Go (Time)

Complete 4 rounds for time:

10 Knees to 90

10 Snatches 95/65

Level 1:

10 AbMat Situps

10 G2O 65/45

Level 2: RX

Level 3: RX+

10 T2B

10 Snatches 135/95

Weightlifting

Pause Squat Clean (2-2-2-1-1-1)

Perform a squat clean with a 3 second pause above the knee during your second pull.

Metcon

Metcon (Time)

4 rounds for time:

200 meter run

20 Front Rack Alt. Lunges 45/35

20 HR Pushups

Level 1: DB lunges 20/15

Level 2: RX

Level 3: RX+ 75/55