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)
Bench Press (5×5 increase 5lbs from last workout)
Bent Over Row (5×5 increase 5lbs from last workout)
Metcon (AMRAP – Reps)
9 Unbroken Hang Cleans @ 65% 1RM of Clean
*Last set max reps unbroken*
*Score total reps*
If any time remaining practice a skill from one of the following:
*Jump Rope: Double unders drills alternate from single to doubles connecting 2 and 3 reps at a time. Same if you are working triples
*Kipping: 3×10 Power kips; 3×10 Kips with knee tucks
*HSPU: 3×10 Shoulder taps inverted; 4x30sec inverted holds