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1/26/2016

26
Jan

1/26/2016

  

CrossFit Templum – CrossFit

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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)