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11/17/2017

16
Nov

11/17/2017

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

Weightlifting

Power Clean (1-1-1-1)

Clean Pull (1-1-1-1)

Clean Deadlift (1-1-1-1)

Metcon

Speed WOD (5 Rounds for time)

5 Rounds: (each for time)

20 yd Sprint

7 pushups

6 Burpees

5 Wall Balls 14/10#

20 yd broad jump

Rest: 2- 3mins

*must start lying face down with both feet on the wall*

Gymnastic or Strength Accessory Work

Overhead Squat (1-1-1-1-1)

500m Row (Time)

Max Effort 500m Row

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