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5/4/2017

3
May

5/4/2017

CrossFit Templum – CrossFit

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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.

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