5/16/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

Coaches Choice

Then..

Front Rack Stretch :60

Wrist Stretch :30

Childs Pose :30

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Clean Complex: Think Hip and Elbows Up

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

Establish a Good Split Position:

3 Push Jerks

2 Strict Press

2 Push Press

2 Push Jerks

2 Split Jerks

Weightlifting

3 Position Clean + Split Jerk (Build to a comfortable single with quality form)

1 Clean from pockets (high hang)

1 Clean from above the knee

1 Clean from the floor + 1 Split Jerk

Metcon

Tiger’s Blood (Time)

3 rounds for time:

10 Clean and Jerks 135/95

400 Meter Run
Sub:

500 Meter Row

28/20 Calorie Assault Bike