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5/31/2016

30
May

5/31/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter run

25 burpees

2min glute activations (side steps)

10 good mornings

10 SL deadlifts

Weightlifting

Deadlift (3-3-3-3-3)

Last set 87.5% or 5# more than last week

Metcon

Metcon (Time)

15-12-9

Front Squats

Hang power cleans

Sumo Deadlift High Pulls

Foundations: 65/45

Level 1: 75/55

Level 2: RX 95/65

Level 3: RX+ 115/75

Extra Credit

Metcon (AMRAP – Reps)

7min AMRAP

100 meter run

5 Pull-ups

Foundations: Ring Rows/Jumping Pullups/Banded Pullups

Level 1: 3 Pull-ups

Level 2: RX 5 Pull-ups

Level 3: RX+ 7 CTB Pullups

*only count pullups for reps*

*If you did the Murph you can sub AbMat Situps for pullups complete 10 reps each round*

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