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8/16/2016

15
Aug

8/16/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady rounds of:

10 Snatch Grip Deadlifts 95/65

15 AbMat Situps

20 Cal Row

Weightlifting

Pause Power Position Snatch (Find 1RM)

Working on technique not weight. Don’t>>>>

*lean forward

*jam bar in the hip

*no heaving/momentum

Metcon

Metcon (Time)

10min AMRAP

9 Deadlifts 225/155

12 Bar Facing Burpees

200 meter run

RX+ 275/185

Gymnastic or Strength Accessory Work

Choose one of the following.

Dead Hang from pull-up bar

Max hold; score time in seconds

Death by strict pull-ups (AMRAP – Rounds and Reps)

Complete 1 strict pull-up EMOM, increasing 1 rep each round.

Extra Credit

Metcon (Calories)

6 rounds :30 on :60 off

Max Calories on Air Assault Bike

Score total Cals.

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