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9/19/2017

18
Sep

9/19/2017

CrossFit Templum – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Pause Low Hang Snatch (4×3 warmup (full squat) )

Pause just below the knee

Low hang snatch (2-2-2-2-2-2)

Hang just below the knee

Metcon (AMRAP – Rounds and Reps)

12min Climb the ladder

3 Sumo DLHP 115/85lbs

3 Bar over burpees

40yd bear crawl

6 Sumo DLHP

6 Bar over burpees

40yd bear crawl

9,9,40, etc…

RX+ 30 ft Handstand walk

Gymnastic or Strength Accessory Work

Metcon (No Measure)

Practice:

Handstand Holds and Weighted Pistols

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