15
May
5/16/2018
CrossFit Templum – CrossFit
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