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3/26/2019

25
Mar

3/26/2019

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds: 30 sec each move

PVC Pass throughs

Pushup down dog

PVC Overhead Squats

Pushup down dog

PVC V-ups

*second round narrow your grip*

Barbell work:

5 Snatch Grip Deadlifts

5 Hang Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

Weightlifting

Snatch Deadlift+Snatch High Pull+Power Snatch (1 rep EMOM for 8mins)

1 rep of each movement without dropping the bar
work on your craft not the leaderboard

Movement Prep and Coaching

Warm-up (No Measure)

Burpees:

3 Pushups

3 Frog Hops

3 Burpees

Toes to Bar: Press down

5 Scap Pulls

5 kips

1-3 Strict

3 knees to chest

3 toes to bar

Metcon

Metcon (Time)

“Inner Tube”

25-20-15-10-5

Power Snatch 75/55#

Toes to Bar

Burpees (good old fashioned)

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