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10/5/2017

4
Oct

10/5/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter run Then…

2 rounds of:

10 empty bar strict press

10 empty bar front squats

10 empty bar hang squat cleans

Weightlifting

Shoulder Press (2×10 @60%)

Shoulder Press (5 reps Every 3mins for 12 mins AHAP)

Pause Low Hang Squat Clean and Jerk (4×3 (keep light use as warm up) Jerk last rep)

Pause just below the knee

Low hang clean (1-1-1-1-1-1 (jerk if not limiting factor))

just below knee hang

Metcon

Lucky 13 (Lurong) (AMRAP – Rounds and Reps)

13min AMRAP

13 Wall Situps

13 American Kettlebell Swings 53/35#

13 Lateral Box Jump Overs 24/20″

RX+T2B, 70/53; 30″/24″

Level 1: 13 Wall Situps, Russian swings 35/26

Stepups are allowed for Level 1 and 2

Gymnastic or Strength Accessory Work

Pendlay Row (4×12 (same weight))

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