9
Nov
11/10/2017
CrossFit Templum – CrossFit
Warm-up
Clean Drills (No Measure)
Complete:
3×5 Back squat BNPP (behind neck push press)
3×5 Clean hi-pulls
3×5 Clean pull unders
Jerk Warm-up (No Measure)
3×5 BNPP weighted bar
3×5 Press in split (front and back)
3×5 Eye Level Jerks
*disregard BNPP*
Weightlifting
Clean and Jerk (6×3 @ 72.5-77.5%)
Metcon
Metcon (Time)
8 rounds:
100 meter sprint
1 pull-up
1 CTB Pullup
1 Bar Muscle-up
10 Toes to bar
Rest :60
Scale: 3 pull-ups or CTB and K290 if needed
Gymnastic or Strength Accessory Work
Metcon (AMRAP – Rounds and Reps)
8 rounds:
200 meter row Every 2mins
*rest reminder of time*
*If you don’t complete then score number of meters for incomplete set in for reps*