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11/20/2015

20
Nov

11/20/2015

  

CrossFit Templum – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Snatch Grip Deadlift (5-4-3-2-1)

Build up to a heavy single with solid snatch starting position technique.

“Matty Ice” (AMRAP – Reps)

12min Time Cap:

3 OHS 95/65

3 Pull-ups

6 OHS

6 Pull-ups

9 OHS

9 Pull-ups

12 OHS

12 Pull-ups

15 OHS

15 Pull-ups

Then go back down the ladder

*Score total reps*

Level 1: OHS or Front Squats 75/55; Ring Rows

Level 2: RX 95/65

Level 3: RX+ 135/95 OHS; CTB Pullups