8/31/2018
Announcements
Labor Day Monday Schedule: 8am 9am and 10am classes only
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
25 Burpees then…
30 sec each movement:
PVC Pass throughs
Push up down dog
Arm haulers
Bottom squat hold
Active spiderman
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
Weightlifting
3 Position Power Snatch (Build to a heavy single (15mins))
1 Power Snatch @ Hip
1 Power Snatch Just above knee
1 Power Snatch from floor
These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.
Metcon
Daily Dozen (AMRAP – Rounds and Reps)
12min AMRAP:
12 Lateral Bar Over Burpees
9 Power Snatches (95/65)
6 CTB Pull-ups
RX+ 115/80 and Bar Muscle ups