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10/25/2018

24
Oct

10/25/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills: Coaches Choice

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Wrist Stretch

Ankle stretch

Front Rack Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Power Cleans:

3 Clean Deadlifts

3 Clean Pulls

3 Banded Clean Deadlift

3 Banded Clean Pulls

3 Muscle Cleans

3 Hang High Pulls

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Build to Lighter Weight

3 Power Cleans (With 2 Second Pause Above the Knee)

Build to Middle Weight

Metcon

Metcon (Time)

“Knuckle Sandwich”

For Time:

800 Meter Run

30 Power Cleans (185/135)

800 Meter Run

*heavier than your “grace weight”*

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