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4/22/2019

21
Apr

4/22/2019

CrossFit Templum – CrossFit

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Thought of the day

“If you aren’t going all the way, why go at all?” – Joe Namath

Overview

GENERAL

* Looking for sub 20 minute workout

* No rest between the two couplets

BARBELL

* Choose a weight that you could power snatch for 15+ reps unbroken when fresh

* Ok to use different weights if overhead squat is drastically different from power snatch or sub a front squat if needed due to class size or preference.

Warm-up

Warm-up (No Measure)

30 Seconds

Active Spidermans

Box Step-ups

Active Samson

Box Step-ups

Air Squats

Box Step-ups

2 Rounds

30 Seconds:

PVC Overhead Squats

PVC Sotts Press

Weightlifting

On the 1:30 x 6 Sets:

30 Double-Unders

2 Pausing Back Squats

Sets #1+2 – 65%

Sets #3+4 – 70%

Sets #5+6 – 75%

3 second pause in the bottom of each rep.

Back Squat (2-2-2-2-2-2 (3 sec pause))

Metcon

Destiny’s Child (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees

Extra Credit

On the 1:30 x 7 Sets:

1 Hang Squat Snatch

1 Low-Hang Squat Snatch

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a heavy complex for the day.

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