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4/16/2019

15
Apr

4/16/2019

CrossFit Templum – CrossFit

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Overview

*Continuing our Back Squat waves (week 3)*

*Barbell and gymnastic work for our 2 part metcon*

Warm-up

Warm-up (No Measure)

AMRAP 7min:

5 Plate Ground to Overhead

25’ Overhead Walking Lunge

10 Plate Hops

25’ Overhead Walking Lunge

*Completed with 25/15# Plate*

*When Not Working, Choose One:*

Active Spidermans

Active Samson

Push-up to Down Dog

*Complete Following after Back Squat work*

Clean & Jerk Prep:

5 Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Power Cleans

5 Mid Shin Power Cleans

5 Strict Press

5 Push Press

5 Push Jerks

Weightlifting

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Rest 2:00 between sets.

Back Squat (3×6)

Back Squat (3-3-3)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Keep Clock rolling and at the 10min Mark start the next gymnastic part of Metcon.

Metcon (Time)

30 Handstand Pushups

30 CTB Pullups

RX+ Strict HSPU

Bar Muscle ups

Scaled options:

Strict DB Presses and a version of Pullups or Rows. Consult with your coach.

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