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*