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6/3/2019

2
Jun

6/3/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln

Overview

GENERAL

* Repeat workout, last completed on 8.22.18

* Looking to complete at least 4+ rounds today

WALLBALLS – DUMBELL SNATCHES – TOES TO BAR

* Choose weights and variations you can complete these unbroken when fresh

* Ideally completed within 2-3 sets during the workout

OGISTICS

* Stagger by 2 minutes if short on bikes

*Equal Cal Row

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Bike

Squat to Medicine Ball

Moderate Bike

Ground to Overhead with Medicine Ball

Faster Bike

Squats with Medicine Ball

30 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

*Performed with Lighter Dumbbell

Weightlifting

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 77%

On the 2:00… 1 Rep @ 87%

On the 4:00… 3 Reps @ 80%

On the 6:00… 1 Rep @ 90%

On the 8:00… 3 Reps @ 83%

On the 10:00… 1 Rep @ 93%

Back Squat (Best set of 3)

Back Squat (Best single)

Metcon

Prep DB Snatch, Wall Balls, Toe to Bar

Eighteen Wheeler (AMRAP – Rounds and Reps)

18min AMRAP:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Sub: 12/9 Cal Row or 200 meter run

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