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5/9/2016

8
May

5/9/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Work on your weakness!

Complete one of the following:

Run 1 mile, Row 2k, 75 Bar Facing Burpees, or Bike 100/70 calories

Weightlifting

Power Clean (2-2-2-2-2-2)

High Catch Power Clean

Should be caught noticeably higher than parallel. This is not muscle clean, but intended to be a pulling accessory.

Back Squat (4-4-4-4)

No belt, no wraps, no olys. Perfect form 60-70% only

Metcon

Metcon (Time)

3 Rounds For Time:

10 Clean and Jerk

10 yd HS Walk

50 Double Unders

10yd HS Walk

*if you can’t HS walk do 3 wall climbs or 25 yd bear crawl*

Foundational: 95/55

Level 1: 115/75

Level 2: RX 135/95

Level 3: RX+ 155/105

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