3
May
5/4/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
:30 HS Hold or Inverted Plank hold
200 Meter Row
15 Empty bar Push Press
Metcon
Metcon (Time)
For Time:
50 Alternating Pistols
40/30 Cal Row
30 HSPU
Scaled: 100 Air Squats; 30 DB Strict Press 45/20
Weightlifting
Push Jerk (6×2 (60-90%) *same weight ea. set*)
Gymnastic or Strength Accessory Work
Metcon (AMRAP – Reps)
Every 2 Minutes for 10 Minutes
50 Double Unders
15 CTB Pull-ups
Neutral Grip Rest Pause DB Strict Press (Add all reps together for your score)
Dumbbell weight 25% of strict press max (each DB)
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
