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8/28/2017

27
Aug

8/28/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

30 AbMat Situps

20 Good Mornings (bar)

10 OHS Squats (bar)

Weightlifting

Deadlift (3×3 @ 75%))

Pause Power Position Snatch (4×3 @ 40-60%)

*Only want veritcal movement

*No jamming into the hip

*full squat

Hang Snatch (3 reps E2MOM for 12mins @70%)

*full squat

*above the knee hang

*drop and reset each rep

Metcon

Metcon (AMRAP – Reps)

8min AMRAP

10 T2B

10 Thrusters 95/65

Gymnastic or Strength Accessory Work

Metcon (AMRAP – Rounds)

Handstand Holds

8 sets:

:30 sec on :30 sec off
Nose and toes hold

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