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10/3/2017

2
Oct

10/3/2017

CrossFit Templum – CrossFit

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Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
It doesn’t have to be ME it can be HA 🙂

Weightlifting

Pause Low Hang Snatch (4×3 (use as warmup))

Pause just below the knee
Go through Burgener Warmup one time with empty bar after your run. Yes by memory! 🙂 This is a test

Low hang snatch (1-1-1-1-1-1 (start at 80%))

Hang just below the knee

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50′ Farmers Carry (pinch grip plates) 45/25#

50 Double unders

20 Barbell Strict Press 45/35#

*drop the bar and you got 100 burpee penalty*

*Farmers carry = 2 reps*

Gymnastic or Strength Accessory Work

Deadlift (5×2 @ 75% (deload))

Metcon (Time)

3 rounds:

25 Lying T2B

:60 plank hold

*arms and legs completely straight at the bottom of each rep*

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