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11/15/2017

14
Nov

11/15/2017

CrossFit Templum – CrossFit

Warm-up

Jerk Warm-up (No Measure)

3×5 BNPP weighted bar

3×5 Press in split (front and back)

3×5 Eye Level Jerks
200 meter row before and after jerk drills

Weightlifting

Split Jerk (7×2 @ 75-85%)

Metcon

Metcon (Time)

For Time:

1000 meter row

30 Toes to Bar

50 Goblet Squats 53/35#

400 meter run

Scale: 50 Knees to 90; 35/26# Goblet Squats

RX+ 70/53#

Gymnastic or Strength Accessory Work

Pulling Practice (No Measure)

Muscle-up/CTB/Pull-up/Ring Row Practice:

Complete 4 rounds: 60 On 60 Off

GHD Hip extentions (3 attempts log best set rest :2mins)

Max reps in 60 sec.

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