3/9/2017

CrossFit Templum – CrossFit

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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