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5/3/2017

2
May

5/3/2017

CrossFit Templum – CrossFit

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Warm-up

Snatch Warmup Complex (No Measure)

3 Tall muscle snatch

1 Pause OHS

3 Power position muscle snatch

1 Pause OHS

3 Low hang muscle snatch

1 Pause OHS

3 Tall power snatch

1 Pause OHS

3 Power position power snatch

1 Pause OHS

3 Low hang power snatch

1 Pause OHS

3 Tall squat snatch

3 Power position squat snatch

3 Low hang squat snatch

Then Complex: (add weight)

Tall squat snatch

Power position squat snatch

Low hang squat snatch

Full squat snatch

(add weight)

Power position squat snatch

Low hang squat snatch

Full squat snatch

(add weight)

Low hang squat snatch

Full squat snatch

(add weight)

Full squat snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Weightlifting

Deadlift (5×3 zero bounce (60-85%) *same weight ea. set*)

Gymnastic or Strength Accessory Work

Metcon (Time)

4 rounds:

21 KBS 53/35

21 GHD Sit-ups

One legged straight leg deadlifts (12-12-12-12 each leg)

*if you want to try a heavier load try them with a barbell*

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