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11/3/2017

2
Nov

11/3/2017

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

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20 HR Push-ups

30 Hang Power Cleans 95/65

40 Double Unders

RX+

115/75

10 HSPU

Gymnastic or Strength Accessory Work

Double Under Practice: (No Measure)

Complete 4 Rounds of:

60 sec ON and 60 sec OFF at your skill level

*RX Double unders AMRAP

*Alt. Double unders with single unders

*Alt. 3 single unders with 2 double unders

*Alt. 5 single unders with 1 double under

*Alt. 3 single unders with 1 floating single under

*Single unders AMRAP

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