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2/11/2016

11
Feb

2/11/2016

  

CrossFit Templum – CrossFit

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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