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Friday

24
Jul

Friday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike/Row Increasing pace every :30

Into …

3 ROUNDS

10 PVC Pass Thru + Toe Touch*

10 Bootstrappers

10/10 Moose Antlers

*PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe

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

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Power Snatch

*Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG.

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (No Measure)

FOR QUALITY

4:00 Max Hollow Hold*

*Every time you rest, complete 10 Alt. Single Leg V-Ups

(No Measure)

Finisher

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