6/28/2016

CrossFit Templum – CrossFit

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Warm-up

Agility Drills (No Measure)

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders
Then also 3×5 split jerks with empty bar.

Weightlifting

Squat Clean and Jerk (3-3-3-3-3-3)

start light and work up. Work on split jerk rather than the jerk.

Metcon

Metcon (Time)

5 rounds for time:

5 Hang Squat Snatch 95/65

10 Thrusters 95/65

15 yd bear crawl

Level 1: 65/45

RX+ 135/95; Handstand walk

Extra Credit

Metcon (Time)

18 Pull-ups

18 Cal Row

Rest 90 sec

15 Pull-ups

15 Cal Row

Rest 60 sec

12 Pull-ups

12 Cal Row

Rest 60 sec

9 Pull-ups

9 Cal Row
RX+ CTB Pullups