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