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