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9/12/2017

11
Sep

9/12/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 Cal Row

10 Toes to bar

10 Single Leg DB Deadlifts (5 ea. leg)

Weightlifting

Deadlift (1-1-1-1-1 (build to heavy single))

Pause Power Position Snatch (4×3 40-60% (warm up))

Hang Snatch (1-1-1-1-1-1 (build to 90% 1RM))

Metcon

Metcon (Time)

5 rounds:

1 rope climb

10 Alt. Pistols

35 Double unders

Scale: 2 seated rope climbs or 5 pullups

Gymnastic or Strength Accessory Work

Bulgarian Split Squat (DB Offset) (3×12 each leg)

Place back instep of foot on bench or box

Metcon (No Measure)

7 sets :60 sec plank rest 2mins

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