4/27/2016

CrossFit Templum – CrossFit

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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