4/8/2019
CrossFit Templum – CrossFit
Thought of the day
“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
Overview
Marvelous Monday:
*Power Clean Technique
*Back Squat Waves Week 2
*Conditioning
Warm-up
Warm-up (No Measure)
“Biathlon Game”
6min AMRAP
Each person complete 3 burpees and 3 broad jumps then roll a wall ball at the foam roll targets. If you hit the target go back to your burpees and broad jumps. If you miss complete 100 meter penalty run. Most rounds wins
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
High Hang Power Clean + Hang Power Clean + Power Clean (Build to moderate single of the complex)
Pockets, above knee, floor
technique work not strength
Back Squat (3×6)
6 reps at 67%
3 reps at 72
6 at 67
3 at 77
6 at 67
3 at 82%
Back Squat (best triple from the cycle)
Metcon
Quick Metcon: Goal is to be under 10mins so adjust the weights accordingly.
About 2mins per round
Standard burpees
Black and Blue (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
