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3/13/2017

12
Mar

3/13/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run Then…

Warm-up (No Measure)

Clean and Jerk Warm up

3 Muscle tall clean and strict press

1 Front Squat (with pause in the whole)

3 Power position muscle clean and strict press

1 Front Squat (pause)

3 Low hang muscle clean and strict press

1 Front Squat

3 Tall power clean and push press

1 Front Squat (pause)

3 Power position power clean and push press

1 Front Squat

3 Low hang clean and push press

1 Front Squat (pause)

3 Tall squat clean and jerks

3 Power position squat clean and jerks

3 Low hang squat clean and jerks

Then Squat Clean and Jerk Complex

1 Tall Squat Clean and Jerk

1 Power Position Squat Clean and Jerk

1 Low Hang Squat Clean and Jerk

1 Squat Clean and Jerk

Repeat with added weight and remove one position.

Weightlifting

Squat Clean and Jerk (1 rep EMOM for 10min @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

200 meter run

12 Power Cleans 115/75

6 Bar Muscle ups

2017 CrossFit Open WOD

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

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