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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Sec Each Movement:

Jumping Jacks

Pushup Down Dog

Single unders

Air Squats

Double unders

Reverse Samson Lunge

PVC Pass Throughs

PVC Overhead Squats

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Movement Prep and Coaching

Warm-up (No Measure)

Power Snatch: Prevent early arm bend

3 Down and Ups

3 High Pulls

3 Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches
One of the more common faults in the snatch is an early arm bend. A different way to think about the movement that may help avoid this is to make sure the the body at the arms are always moving in the opposite direction. As the body is rising, the arms are staying down. Once the body is dropping down, the arms are traveling up. Body up, arms down. Body down, arms up.


3 Position Power Snatch (15mins to Build to heavy single of the complex)

1 Power Snatch @ Hip

1 Power Snatch Just above knee

1 Power Snatch from floor


Double Dribble (Time)

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches (115/80)

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