4/12/2019

CrossFit Templum – CrossFit

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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#