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5/6/2019

5
May

5/6/2019

CrossFit Templum, Templum North – CrossFit

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Overview

GENERAL

* CrossFit Benchmark Workout

* Looking to choose a weight that gets us about a 4-5 minute workout

* This works out to a minimum of 6 reps on the minute, or 1 rep every 10 seconds

BACK SQUAT:

*4-2 waves increasing % from last week.

POWER SNATCH Technique:

* We’ll have an opportunity to refine power snatch technique in our strength portion

* Going heavy here, but looking to move exceptionally well

Warm-up

Warm-up (No Measure)

20 Seconds

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

## 30 Seconds

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

Head to the rack to warm up your back squats

Weightlifting

Set #1 – 4 Reps @ 75%

Set #2 – 2 Reps @ 81%

Set #3 – 4 Reps @ 75%

Set #4 – 2 Reps @ 85%

Set #5 – 4 Reps @ 75%

Set #6 – 2 Reps @ 89%

Building on last week’s percentage, in our second iteration of this rep scheme. Rest 2:00 between sets.

Back Squat (3×4)

Back Squat (2-2-2)

Movement Prep and Coaching

Warm-up (No Measure)

Empty Bar Snatch Warmup

5 Jump Shrugs

5 High Pulls

5 Muscle Snatch

5 Overhead Squats

5 Hang Squat Snatch

Warm-up (No Measure)

Muscle Snatch

3 Sets of 5:

Sets at 37%, 42%, 47%

Power Snatch

Every :45s x 6: 1 Power Snatch

Sets #1+2 – 62%

Sets #3+4 – 66%

Sets #5+6 – 70%

*not scoring today just technique work*

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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