Call Us: (972) 591-3488

8/23/2016

22
Aug

8/23/2016

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds:

10 Single leg deadlifts w/KB or DB

(5 each side)

15 Cal row

Then…

Roll/smash triceps and lats with foam roll or lacrosse ball.

Weightlifting

Deadlift (1×3 (remove hands from bar after each rep)

Pause Power Position Snatch (6×3 @ 70-80%)

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

10 Front Rack Walking lunges 95/65

10 Inverted Push-ups (head to floor)

10 Lateral bar over burpees

RX+ 135/95; HSPU

Gymnastic or Strength Accessory Work

Choose one of the following

Death by Pull-up Complex (AMRAP – Rounds and Reps)

1st Min: 1 Strict, 2 Kipping, 3 CTB

2nd Min: 2 Strict, 3 Kipping, 4 CTB

3rd Min: 3 Strict, 4 Kipping, 5 CTB

and so on..

Pendlay Row (4×8 70-80% (no kipping))

Extra Credit

Metcon (Time)

200 meter sprint x 10

Rest 3:1 Ratio
Log total time to complete

Leave a Reply