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8/7/2015

7
Aug

8/7/2015

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CrossFit Templum – CrossFit

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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)

Dynamix (Lurong WOD) (AMRAP – Reps)

7min AMRAP

Complete as many reps as possible in the following rep and movement sequence.

Level III (3) RX+

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70/53

12 Sumo Deadlift High Pulls with 70/53

Level II (2) RX

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53/35

12 Sumo Deadlift with 53/35 (No High Pull)

Level I (1) Scaled

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35/24

12 Sumo Deadlift with 35/24 (No High Pull)

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