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7/9/2018

8
Jul

7/9/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

30 sec Each Movement:

Jumping Jacks

Slow Air Squats

Cossack Lunge

Lizard Lunge Hold (ea leg)

Samson Lunge Hold (ea leg)

PVC Pass Throughs

PVC Front Rack Stretch (twist and hold ea)

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Snatch and Clean and Jerk:

3 High Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Drops

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Push Press

3 Push Jerks

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

3 Front Squats

3 Push Press

3 Thrusters

Build to workout weight

Metcon

TNT (Time)

For Time:

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)
This should be a load you could move for 21+ unbroken repetitions when fresh. If you want the correct stimulus .

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