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10/17/2016

16
Oct

10/17/2016

CrossFit Templum – CrossFit

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That can’t be right….

Warm-up

Warm-up (No Measure)

3 rounds:

5 Low Hang Squat Cleans 45/35

100 meter run

20 Double unders (60 sec practice)

Weightlifting

Squat Clean (10×1 @ 80-92.5%)

Metcon (Time)

30-20-10

AbMat Situp

Push Press 95/65

Hang Clean 95/65

RX+ GHD; 115/85

Gymnastic or Strength Accessory Work

Metcon (Time)

5 rounds for time:

100 meter run

20 Pull-ups

RX+ 20 CTB Pullups

Paused Front Squat (3-3-3-2-2-1)

Extra Credit

Metcon (3 Rounds for reps)

3min AMRAP x3 (Rest 2min)

Climb the ladder

3 DB Front Squats 50’s/30’s

3 Ring Dips

6,6;9,9;12,12 etc..

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