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9/14/2017

13
Sep

9/14/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 Push Press (empty bar)

5 Toes to bar

100 meter run

Weightlifting

Shoulder Press (2×10 at 65%)

Shoulder Press (3 reps Every 3min for 12mins AHAP )

Pause power position clean + jerk (4×3 (warm up) jerk last rep)

*no hip clean

*no forward lean

*no momentum

Hang Clean (6×1 @85-90% Jerk if not a limiting factor)

Metcon

Metcon (Time)

3 rounds for time:

30/20 Cal Row

15 Knees to elbow

40 yd bear crawl

Gymnastic or Strength Accessory Work

Pendlay Row (4×10 ( same weight all sets))

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