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1/28/2016

28
Jan

1/28/2016

  

CrossFit Templum – CrossFit

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Warm-up

20 squat jumps then…

Front Squat Mobility2 (No Measure)

3x 30sec bottom squat hold

2x 20 banded squats off rig

3x 30sec front rack weighted bar hold

2x 10sec hold (PVC Curl and twist)

Foam Roll T-Spine roll out
Also mobilize wrist if needed for front rack position

Weightlifting

Front Squat + Jerk (5-4-3-5-4-3)

Try to make second wave heavier than the first.

2016 Lurong Series Challenge

Lurong PowerBall (AMRAP – Reps)

13min AMRAP

Complete as many reps as possible during the following triplet:

10 Power Cleans

20 Wall Balls | Med Ball Cleans

30 Double Unders | Single Unders

Level I

10 Power Cleans at 65 lbs./45

20 Med Ball Cleans at 20 lbs./14

30 Single Unders

Level II RX

10 Power Cleans at 95 lbs./65

20 Wall Balls- 20 lbs./14 ball at 9 ft. target

30 Single Unders

Level III RX+

10 Power Cleans at 135 lbs./95

20 Wall Balls- 20 lbs./14 ball at 10 ft. target

30 Double Unders

Metcon (AMRAP – Reps)

13 min AMRAP

10 G2O 95/65

10 T2B

60 yd shuttle run

Level 1: 75/55; K290

Level 2: RX

Level 3: RX+ 135/95
each 20 yds counts as 1 rep; complete shuttle is 3 reps.

Extra Credit

Deadlift Challenge

Deadlift (4×5 @ 75% 1RM)