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9/13/2016

12
Sep

9/13/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

500 meter row

Forward fold pose 3min

3 rounds of:

10 Single leg KB deads

10 HR pushups

Weightlifting

Deadlift (1×3 (Try to go heavier than week 1))

Pause Low Hang Snatch (6×3 @ 70-80%)

Pause just below the knee
Set the bar down after each rep

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

3 Power Cleans 155/105

6 Push ups

9 Air Squats

RX+ 12min AMRAP

4 PC 205/135

8 Pushups

12 Air Squats

Gymnastic or Strength Accessory Work

400 meter Farmer’s Carry (Time)

Level 1: 35/26

RX: 53/35

RX+ 70/53
Same weight as last time just try to improve time.

Metcon (AMRAP – Reps)

4 min AMRAP

Pull-ups

RX+ CTB

Scaled Ring Rows

Extra Credit

Metcon (Time)

Sprint 800m x 2

Rest 3:00

Sprint 600m x 4

Rest 3:00

2016 Lurong Series Challenge

Benchmark 1 Test Lurong (Time)

*17min Time Cap*

Level 1

1 Round for Time-

500 M Row

40 Air squats

30 Sit Ups

20 Knee Push Ups

10 Ring Rows

Level 2 RX

2 Rounds for Time-

500 M Row

40 Air squats

30 Sit Ups

20 Push Ups

10 Pull Ups (kipping ok)

Level 3 RX+

2 Rounds for Time-

500 M Row

40 Goblet squats

30 Sit Ups

20 Deficit Push Ups

10 Strict Pull Ups

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