15
Jun
6/16/2016
CrossFit Templum – CrossFit
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