Next Foundations Class July 14th and 16th at 7pm.
CrossFit Templum – CrossFit
5×5 Warm-up (A&B) (No Measure)
Complete 1 set of 3-5 reps of the exercise you are starting with using an empty bar. Add 25-45lbs per set and complete 2-3 reps until you reach your 5×5 weight for that exercise.
*Partner with somebody with similar strength
*Stretch while your partner works.
*Keep moving…minimal rest.. so you work up a sweat
Back Squat (5×5 increase 5lbs from last workout)
Shoulder Press (5×5 increase 5lbs from last workout)
Deadlift (1×5 increase 10lbs from last workout)
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
6 Clean and Jerk
9 Clean and Jerk
12 Clean and Jerk
15 Clean and Jerk
18 Clean and Jerk
21 Clean and Jerk
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Level 1: 95/65 Knees to 90
Level 2: 115/75 Knees to elbow
Level 3: RX 135/95 T2B