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