11
Oct
8/16/2017 Retest week
CrossFit Templum – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Pyramid (Time)
11min Time Cap
10 Squat Snatch 55/75
8 Squat Snatch 65/95
6 Squat Snatch 75/115
4 Squat Snatch 85/135
2 Squat Snatch 100/155
If you get time capped
Score total reps in notes
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Conditioning
75 Bar Facing Burpees (Time)
Complete 75 Bar Facing Burpees For Time