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7/6/2018

5
Jul

7/6/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec each movement:

Jumping jacks

Push-up down dog

Air squats

Reverse Samson Lunge

Jump Squats

PVC pass throughs

PVC Overhead Squats

Bottom Squat Hold

Snatch Drills (No Measure)

PVC Mobility then…

*with bar complete*

3×5 Pressing Snatch Balance

3×5 Snatch Pull unders

3×5 Snatch High Pull + Snatch

Weightlifting

Snatch (Build to a heavy single)

Metcon

Metcon (Time)

For Time:

20 Power Snatches 95/65

20 Lateral Bar Over Burpees

20 Overhead Squats 95/65

20 Lateral Bar Over Burpees

20 Squat Snatches 95/65
Scale as needed:

Fronts squats and Power Snatches

Extra Credit

Overhead Squat (Build to heavy single)

Split Jerk (Build to heavy single)

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