28
Sep
Templum North
Templum North – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
5 Jump Squats
5 situps
10 arm haulers
Then…..
2x’s
5 BB Shrugs
5 BB HighPulls
5 Hang Snatch
5 OHS
Strength
Hang power snatch, Hang squat snatch complex
10 Minute EMOM
1 Hang power snatch + 1 Hang squat snatch
Practice Light for Technique or build to heavy single without miss. Scale back weight if you miss. We want good movement here.
Metcon
“King Snatch” (Time)
5 Rounds for Time
Chest-to-Bar Pull-Ups
10 Power Snatches 95/65
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Double Unders
Scale Options
*pull-ups, Banded, Jumping PU, RR
*Lower weight or sub KB swings.
*Singles