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2/10/2016

10
Feb

2/10/2016

  

CrossFit Templum – CrossFit

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Warm-up

Oly warm-up (No Measure)

20 Back Extensions

20 Straddle Box Jumps

20 Hanging Knees to 90 (over empty bar)

20 Back Squat to Press (empty bar)

Weightlifting

Squat Clean (5 @ 65%, 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%, 1RM)

Keep doing singles increasing weight until you miss. If you miss more than 3x then you are done.

Metcon (Time)

For Time:

50 Double unders

50 Box jumps 24/20

50 Burpees

25 Double unders

25 Box jumps 24/20

25 Burpees

Extra Credit

Squat Therapy Challenge

Bottom Squat Hold (Hold for 2mins (120sec))

Hold in bottom of air squat