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12/1/2017

30
Nov

12/1/2017

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 (4 Rounds for reps)

4 rounds of 2min AMRAP

10 Clean and Jerks

Max rep double unders with remaining time.

Rest : 2mins

Round 1: 75/55

Round 2: 95/75

Round 3: 115/85

Round 4: 135/95

RX+

Round 1: 135/95

Round 2: 165/115

Round 3: 185/125

Round 4: 205/155

Gymnastic or Strength Accessory Work

Foam Roll/Mobility Work (No Measure)

10 mins of foam rolling, lacrosse ball, and other mobility work

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