26
Apr
4/27/2016
CrossFit Templum – CrossFit
Warm-up
3 rounds:
1 rope climb or 10 dumbell curls each arm
20 Lying single leg hip extensions (each leg)
20 Narrow grip overhead squat (empty bar)
Weightlifting
Squat Clean (3-3-3-3-3 start at 60% and increase as comfortable)
Touch and go. Don’t exceed 90% Work technique and speed.
Metcon
Metcon (AMRAP – Reps)
8min AMRAP
Climb the ladder of:
2 Power Snatch
10 T2B
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
And so on…
Foundational: 45/35; K290
Level 1: 75/55; Near T2B
Level 2: RX 95/65
Level 3: RX+ 115/75
Extra Credit
Metcon (Time)
3 rounds for time:
500 meter row
25 GHD sit-ups
Rest 90 sec
Or
Level 1:
3 rounds of:
400 meter run
25 AbMat Situps
Rest 90 sec