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3/26/2018

25
Mar

3/26/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

500meter row

3 rounds:

15 air squats

:15 sec Dead bar Hang

:15 sec PVC Front Rack Stretch

10 Pushups

Warm-up (No Measure)

500meter row

3 rounds:

15 air squats

:15 sec Dead bar Hang

:15 sec PVC Front Rack Stretch

10 Pushups

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Metcon (AMRAP – Reps)

7mins Ladder

3 Deadlifts 185/125#

3 Wall Balls 20/14#

6,6;9,9;12,12; etc…

Rx+ 225/155

Weightlifting

Hang Clean (5-5-5-5-5)

Above knee hang clean power or squat is acceptable. Increase weight each set. Start at 60% 1RM

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