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1/20/2017

19
Jan

1/20/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Snatch Drills: 3x

5 Hang Muscle Snatch

5 OH Squats

5 Hang Snatch Pullunders

5 Snatch Balance

Weightlifting

Metcon (3 Rounds for reps)

3 Sets:

1 Snatch from floor + Max Rep Hang Snatch (above knee) @ 70% current 1RM Snatch

Rest 3-4 Minutes

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Extra Credit

Deadlift (1×5 @ 90% of 5RM from last week)

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