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9/21/2018

20
Sep

9/21/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Quad Stretch

PVC Pass Throughs

Active Samson

Slow Air Squats

Active Spidermans

PVC Pass Throughs

Push-up to Down Dog

Slow 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

Movement Prep and Coaching

Metcon

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

Metcon (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell: (95/65)RX

Scaled: Weight to PVC or training bar if needed. Or great time to do OH squat therapy against rig or wall.

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