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7/28/2016

27
Jul

7/28/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 steady rounds of:

10 empty bar snatch grip push press

10 Ring rows

10 AbMat situps

Then 400 meter run

Weightlifting

Power Snatch (TnG 3-3-3-3-3-3 Start at 80%)

Metcon

Metcon (Time)

For Time:

30-20-10

Shoulder to Overhead 115/75

GHD Situps

Calorie row

Scale weight to 60% 1RM and AbMat Situps

Extra Credit

Metcon (Time)

Descending Ladder of unbroken pullup progression: (Sets must be unbroken or restart the set)

10-1

Ring rows, Pull-ups, CTB Pull-ups or Muscle ups

Level 1: Ring Row

Level 2: Pull-ups RX

Level 3: CTB Pull-ups RX+

Level 4: Muscle ups RX++

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