11/28/2018
CrossFit Templum – CrossFit
Overview
Three movements, three teammates, and three AMRAPs. Within a 7-minute window, athletes will work through 50 reps at a light weight before moving to 50 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar.
One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed.
On each movement, athletes should be able to complete at least 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is there for rest, reset, and recording scores.
Warm-up
Warm-up (No Measure)
Coaches Choice
Movement Prep and Coaching
Warm-up (No Measure)
Bench Press: Points of contact
Hang Squat Cleans: Drop under the bar
Deadlifts: Vertical shins and shoulders down and back
Metcon
Metcon (3 Rounds for reps)
Teams of 3
7min AMRAP:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
7min AMRAP
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
Rest 3 Minutes
7min AMRAP:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
