1/26/2016
CrossFit Templum – CrossFit
Clean Wall Ball Double under ladder (AMRAP – Reps)
10 min time cap:
1 Clean 135/95
1 Wall Ball 20/14 (11ft/10ft mark)
5 Double unders
*increase 1 rep per round with cleans and wall balls*
*increase 5 reps per round with double unders*
EX. Round 2 (2 cleans, 2 wb, 10 du; Round 3 (3 cleans, 2 wb, 15 du etc…))
Level 1: 95/55; 14/10; 10 singles
Level 2: RX
Level 3: RX+ 185/125
Log yesterday’s #’s for this Benchmark WOD 🙂
Warm-up
50 jumping jacks
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
3 Position Hang Snatch Complex (3-2-2-1-1-1-1 (building up to heavy single))
High Hang Snatch + Above Knee Hang Snatch + Below Knee Hang Snatch
Metcon
Metcon (AMRAP – Reps)
15min AMRAP
3 HSPU
5 Pull-ups
7 Box Jumps
9 Deadlifts 205/155
Level 1: Inverted Push-ups, Jumping/Banded pullup, step-up, deads 165/115
Level 2: RX (jumps only)
Level 3: RX+ CTB Pull-ups, 275/185
Extra Credit
Deadlift Challenge
Deadlift (4×5 @ 75% 1RM)
