Call Us: (972) 591-3488

11/28/2018

27
Nov

11/28/2018

CrossFit Templum – CrossFit

View Public Whiteboard

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)

Leave a Reply