6/10/2019

CrossFit Templum, Templum North – CrossFit

Thought of the day

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything

Overview

GENERAL

DO NOT FORCE RX TODAY THAT IS NOT THE GOAL!!!! POWER SNATCH OR MUSCLE SNATCH WILL GIVE YOU A GREAT WORKOUT AS WELL. SAFETY FIRST

* Hang Squat Snatch focused two part workout

* For athletes who have no goals of competing in the sport of CrossFit or have the mobility to do the movement, hang power snatches are a nice option to keep technique on point and risk low

* Looking for weights and variations that get athletes at least 4 rounds today (2:15 per round)

DOUBLE UNDERS

* Choose a variation you will complete with no more than one break

HANG SQUAT SNATCH

* Choose a light weight that you could complete 21+ reps when fresh and within 2 sets during the workout

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Weightlifting

Choose one or the other 15mins to find

Hang Power Snatch (Build to heavy single)

Hang Squat Snatch (Build to heavy single)

Above the knee hang snatch. Knees must drop below hip crease.

Metcon

Double under practice and focus on the scoop of the Snatch

High Heels (AMRAP – Rounds and Reps)

AMRAP 9min:

10 Hang Squat Snatches (75/55)

30 Double Unders

RX+ 95/65

Extra Credit

On the Minute x 9:

1 Pausing Back Squat

1 Back Squat

Sets #1+2+3 – 60%

Sets #4+5+6 – 66%

Sets #7+8+9 – 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.