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4/21/2017

20
Apr

4/21/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

7min steady run…Then

Empty Bar Snatch Drills:

3 rounds:

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 OHS

5 Snatch Balance

5 Hang Snatch Pullunders

Weightlifting

Squat Snatch (3-3-3-3-3 (only perfect reps))

If you don’t have the mobility for SS

Add Performance and do Power Snatch

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Gymnastic or Strength Accessory Work

Metcon (3 Rounds for reps)

Every 4mins for 12mins

400 meter run

Max set of strict ring dips

*scale as needed*

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