12
Jan
01/13/2021
Templum North – CrossFit
Warm-up
Warm-up (No Measure)
3 minute row
10 Pushup Downdog
20 Arm haulers
T,Y,W,L 10 REPS 2 1/2’s or 5# plates
Strength
Bench Press (1×7 3×7)
1×7@85% of 5 RM
3×7@80% of 5 RM
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
Warm-up (No Measure)
Barbell Prep
2x’s
5 Dip Shrugs
5 High pulls
5 muscle snatches
Then… build to workout weight
Metcon
Metcon (Time)
5 rounds For Time:
2 hang power snatch (155/105 RX+) (115/75 RX)
4 overhead squat
6 hang power clean
8 push jerk