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8/30/2016

29
Aug

8/30/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Pigeon Pose 2min/side

Then..

3 steady rounds of:

10 Single Leg Kettlebell Deadlifts

15 Cal Row

5 HSPU/or Inverted Pushups

Weightlifting

Deadlift (1×4 Heavy)

No % just go heavy. Try to do same weight as you 1×3 last week unless it was too light

Pause Power Position Snatch (7×2 @ 80-90%)

Set the bar down after each rep

Metcon

Metcon (Time)

For Time:

30 Pullups

30 Cal Row

10 Squat Snatch 135/95

15 Pullups

15 Cal Row

5 Squat Snatch 135/95

Gymnastic or Strength Accessory Work

Choose one of the following

Metcon (AMRAP – Reps)

8min EMOM

2 Ring Muscle-ups

Scaled: 2 CTB and 2 Ring Dips

Metcon (Time)

400 Meter Farmers Carry AHAP

Rest as needed

*score time but type weight in notes*

Extra Credit

Metcon (Time)

Sprint 400 meters x8

Rest 2:1 ratio

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