8
Mar
3/9/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
“Thunderstruck”
Snatch Warmup Complex (No Measure)
3 Tall muscle snatch
1 Pause OHS
3 Power position muscle snatch
1 Pause OHS
3 Low hang muscle snatch
1 Pause OHS
3 Tall power snatch
1 Pause OHS
3 Power position power snatch
1 Pause OHS
3 Low hang power snatch
1 Pause OHS
3 Tall squat snatch
3 Power position squat snatch
3 Low hang squat snatch
Then Complex: (add weight)
Tall squat snatch
Power position squat snatch
Low hang squat snatch
Full squat snatch
(add weight)
Power position squat snatch
Low hang squat snatch
Full squat snatch
(add weight)
Low hang squat snatch
Full squat snatch
(add weight)
Full squat snatch
Weightlifting
Snatch (6×2 (drop and reset) @85%)
Metcon
Metcon (Time)
4 rounds:
400 meter run
20 Wall Balls
20 DB Push Press 50/35