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9/1/2016

31
Aug

9/1/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Roll Shoulders and pecs with Lacrosse ball 2min per side

3 rounds:

10 pushups

10 Russian KB Swings

250 meter row

Weightlifting

Bench Press (1×4 @ 70%, 4×4 @ 75%)

Strict Press Grip

Pause power position clean + jerk (7×2 @ 80-90%)

*no hip clean

*no forward lean

*no momentum
Only Jerk last rep of each set. You can set bar down after each rep if needed.

Metcon

Metcon (AMRAP – Reps)

7min AMRAP

10 Cal Row

10 Wall Balls 20/14

10 Pull-ups

RX+ CTB Pullups

Gymnastic or Strength Accessory Work

Choose one of the following

Metcon (Time)

3 Rounds:

10 Rt leg pistols

10 Lt leg pistols

Rest 60 seconds

Back Rack Walking Lunge (4×10 (per side))

Heavier than last time

Extra Credit

Metcon (Distance)

Row 15mins for distance

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