24
Jan
1/25/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 Steady rounds:
200 meter run
12 OHS (light weight)
10 Hang Muscle Snatch (light weight)
Weightlifting
Metcon (Time)
Accumulate 50 Reps of Touch and Go Power Snatch @70% 1RM
This is “For Time” AND “Fewest Sets Possible.”
*post weight in notes*
Overhead Squat (1 Max Rep Set 115/85 )
*if RX is not possible scale to 55% 1RM* 40 rep cap
Metcon
Metcon (Time)
2 Rounds:
800 meter run
Rest 2min
50 Wall Balls 20/14
Rest 2min
Extra Credit
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