6/16/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 empty bar OHS

10 empty bar push press

10 snatch pull-unders

Shoulder Mobility with bands

Weightlifting

Snatch (Find 1RM)

Metcon

Pick 2 of the 3 WODS to complete. 5min rest between WODs

Dynamix (Lurong WOD) (AMRAP – Reps)

7min AMRAP

Complete as many reps as possible in the following rep and movement sequence.

Level III (3) RX+

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70/53

12 Sumo Deadlift High Pulls with 70/53

Level II (2) RX

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53/35

12 Sumo Deadlift with 53/35 (No High Pull)

Level I (1) Scaled

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35/24

12 Sumo Deadlift with 35/24 (No High Pull)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Extra Credit

Metcon (Time)

3 rounds for time:

100 yard farmers carry 70/53

DB Push Press 45/25*

RX+ HSPU