18
Nov
11/19/2018
CrossFit Templum – CrossFit
Warm-up
Oh Yeah!!!! Brother!!!!!
Warm-up (No Measure)
30 Seconds
Active Samson
Slow Air Squats
Active Spidermans
Cossack Squats
Push-up to Down Dog
Banded Air Squats (Band Above Knee)
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Macho Man Complex (Build to heavy single of the complex)
3 power cleans
3 Front squats
3 Push Jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
“Randy Savage”
12min AMRAP
3 rounds of “Macho Man” 135/95
15 Toes to Bar
Macho Man= 3 Power Cleans, 3 Front Squats, 3 Push Jerks