10/18/2017 Lady Benchmark Week

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 sec Bottom Squat Hold

10 Jump Squats

10 OH PVC Squats

Weightlifting

Olympic Lifting Total (Total Weight)

Only 3 attempts at each movement after warmup

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
RX= Ring Muscle-ups

Scale: 1 CTB and 1 Ring Dip for each Muscle up

Practice Skill

Pulling Practice (No Measure)

Muscle-up/CTB/Pull-up/Ring Row Practice:

Complete 4 rounds: 60 On 60 Off