4/2/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds of:

20 Jumping jacks

15 Air Squats

10 Hang Muscle Snatch

5 Snatch Grip Straight Leg Deads

Weightlifting

Back Squat (5-5-5-5)

5 sec pause at bottom of each rep. Work on depth and sitting in the whole with chest tall and weight through heels.

Keep light start with 55% 1RM to ensure form

Metcon

Power Trip (AMRAP – Rounds and Reps)

15min AMRAP

15 Power Snatch 95/65#

30 Wall Balls 20/14#

60 Double Unders

Scale:

Weight should be light enough to where you can complete 1 set unbroken when fresh.

Scale wall ball weight to 14/10#

And attempt doubles for :60 secs at a time. Or 2x the singles