3/26/2018
CrossFit Templum – CrossFit
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
