5/8/2019
CrossFit Templum, Templum North – CrossFit
Thought of the day
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Overview
OLY SKILL
*Pause position clean technique
*skill not strength
GENERAL
* The descending rep scheme today is designed to encourage you to hold on to larger sets of squats and swings at moderate weights
* Looking for a 10-15 minute workout
WEIGHTED MOVEMENTS
* Pick a weight for both movements that will require no more than 2 breaks on the sets of 21 and 15
RUN
* Runs happen after each set of squats and swings (3 total)
* If unable to run, complete one of the following:
* 500 Meter Row
* 28/20 Assault Bike
Warm-up
Warm-up (No Measure)
30 Seconds
Side Cossack Lunges
Slow Air Squats
Knuckle Drags*
Russian Kettlebell Swings
Active Samson
Kettlebell Goblet Squats
Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)
*Warmup performed with one light kettlebell*
*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.
Barbell Clean Drills:
5 Jump Shrugs
5 Hang High Pulls
5 High Hang Cleans
5 Hang Cleans
5 Cleans
Weightlifting
High Hang Power Clean + Hang Power Clean + Power Clean (1-1-1-1-1-1-1)
Pockets, above knee, floor
skill work focus today
Metcon
Jack Squat (Time)
21-15-9
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run