11
Apr
4/12/2019
CrossFit Templum – CrossFit
Overview
*Week 2 of our Deadlift waves cycle
*Benchmark workout option “TNT” or “Van Damme”
Warm-up
Warm-up (No Measure)
2 Rounds
30 Seconds:
PVC Cuban Presses^
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat
^Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*
Weightlifting
Every 2min for 6 sets:
3 deads @72%
1 dead @79%
3 deads @ 72%
1 dead @ 84%
3 deads @ 72%
1 dead @ 89%
Deadlift (3×3 @72%)
Deadlift (Log heaviest single for the day)
Metcon
Most of us will complet TNT benchmark today. No need to attempt Van Damme unless you are efficient with ring muscle ups and have a sub 4min Grace and Isabel.
TNT (Time)
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)
Van Damme (Time)
30 Power Snatch
10 Ring Muscle Ups
30 Clean and Jerks
10 Ring Muscle Ups
30 Thrusters
10 Ring Muscle Ups
RX 135/95#