26
Oct
10/27/2017
CrossFit Templum – CrossFit
Warm-up
Clean Drills (No Measure)
Complete:
3×5 Back squat BNPP (behind neck push press)
3×5 Clean hi-pulls
3×5 Clean pull unders
Weightlifting
Clean and Jerk (6×3 @ 70-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
21min EMOM
15 Kettlebell Swings 53/35
12 Box Jump Overs 24/20″
9 Burpees
*Alternate Exercises Each Minute*
RX+ 15 of each movement
Gymnastic or Strength Accessory Work
Handstand Push-Up Practice (No Measure)
10min EMOM
1-5 reps of a variations of HSPU
*Strict
*kipping
*box inverted
*pushup inverted
*banded
*wall climbs
*shoulder taps
Zombie Time Trial (Time)
For Time:
400 meter run
10 Burpees
15 Box jumps 20/24″
20 AbMat Situps