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9/28/2018

27
Sep

9/28/2018

CrossFit Templum – CrossFit

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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

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