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8/4/2017

3
Aug

8/4/2017

CrossFit Templum – CrossFit

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Warm-up

Snatch Drills (No Measure)

PVC Mobility then…

*with bar complete*

3×5 Pressing Snatch Balance

3×5 Snatch Pull unders

3×5 Snatch High Pull + Snatch

Weightlifting

Snatch Complex (14min EOMOTM increase as needed)

1 Snatch Deadlift

1 Hang Snatch

1 Snatch

2 Overhead Squats

*must be unbroken*

*squat snatch doesn’t count as overhead squat*

Metcon

The “GII” Hero WOD (Time)

2 Rounds for Time:

1 mile run

11 CTB Pull-up

13 HSPU

33 Double unders

Level 1: Jumping Pull-ups/Decline Pushups; Single unders

Level 2: Pull-ups and Decline Push-ups

Level 3: RX
In honor of my best friend Capt. Gary Yoder II. G passed away way too young suddenly from a brain tumor at 33yrs old. He is survived by his wife Lisa and his 2 boys GIII and Levi and his parents Gary and Jane and sister Amy. Love ya buddy 👊🏼

Interval Training

Metcon (Time)

3 rounds:

50 Cal Bike

Rest 2mins

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