4/22/2019
CrossFit Templum – CrossFit
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.
