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3/10/2016

10
Mar

3/10/2016

CrossFit Templum – CrossFit

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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

Weightlifting

Snatch (15mins of singles (+ 5lbs each set) )

Start at 50% *After 3 misses stop* Record best rep

Metcon

Weakness or Strength (AMRAP – Reps)

7 min Time Cap

1 Snatch 95/65

2 Muscle-ups

3 HSPU

1 Snatch 95/65

3 Muscle-ups

6 HSPU

1 Snatch 135/85

4 Muscle-ups

12 HSPU

1 Snatch 185/135

5 Muscle-ups

24 HSPU

Scaling options:

Jumping Pullups, Pull-ups or CTB Pull-ups

HSPU with AbMat; Wall Climbs or off Box

Snatch or G20:

75/55

95/65

115/85

135/95