9/28/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
PVC Strict Press and Reach
Active Samson
Lateral Jumps over PVC
Active Spidermans
Slow PVC Overhead Squats
Push-up to Down Dog
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
Mobility
Warm-up (No Measure)
PVC Pass Throughs :30sec
PVC Lat Stretch (stand pipe vertical) :30 sec
Wrist Stretch :30 sec
Movement Prep and Coaching
Warm-up (No Measure)
Clean and Jerks:
3 High Hang Jumps (Straight Arms, No Shrug)
3 High Hang Jump Shrugs
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
3 Push Jerks
3 Clean and Jerks
Snatch:
3 High Hang Jumps (Straight Arms, No Shrug)
3 High Hang Jump Shrugs
3 High Hang Power Snatches
3 Hang Power Snatches
5 Power Snatches
Overhead Squats:
Establish Overhead Position
5 Pausing Overhead Squats
5 Overhead Squats
Build to Lighter Weight
Double unders:
Practice elbows in, point toes, shoulders down
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
