6
Nov
11/7/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
12 Jump Squats
12 Cal Row
:30 Bottom OH Squat hold (PVC)
Weightlifting
Back Squat (Work up to heavy single 90%)
Back Squat (5×3 @ 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min EMOM (Alternate Exercises)
20 Dumbell Snatch 50/35
16 Alt Pistols
30 Double unders
Scaled: Kettle bell swing 35/26
Air squat 25
Single unders 60
RX+ 70/50 DB Snatch
20 pistols
40 double unders
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