11
Feb
2/11/2016
CrossFit Templum – CrossFit
Warm-up
Agility Drills (No Measure)
Practice Skill
For REAL!!!
-Squat therapy
-Double unders
-Pull-ups/Muscle-ups
-Clean/Snatch Drills
2016 Lurong Series Challenge
Lurong Dead Sprint (Time)
Goal 6min Time cap: (For Time)
15 Deadlifts 185/135
15 Box Dips (legs straight)
12 Deadlifts ”
12 Box Dips ”
9 Deadlifts ”
9 Box Dips ”
6 Deadlifts ”
6 Box Dips ”
3 Deadlifts ”
3 Box Dips ”
Level 1: 115/75; Box Dips Bent Knees
Lurong Dead Sprint (Muscle-Up) (Time)
For Time: 6min time cap
15 Deadlifts 275/215
5 Muscle ups
12 Deadlifts ”
4 Muscle ups
9 Deadlifts ”
3 Muscle ups
6 Deadlifts
2 Muscle ups
3 Deadlifts
1 Muscle up
Extra Credit
Squat Therapy Challenge
Bottom Squat Hold (Bottom Squat Hold for 2mins and 15 sec (135sec))
Hold in bottom of air squat
