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9/15/2016

14
Sep

9/15/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Twisted Cross 2min/side

30 Band pull-a-parts

3 rounds:

10 Pushups

10 Burpees

10 Double KB Front Squats

Weightlifting

Bench Press (1×4 @75%, 4×4 @ 80%)

Strict Press Grip

Pause Low Hang Squat Clean and Jerk (6×3 @ 70-80%)

Pause just below the knee
Clean and Jerk final rep of each set

Metcon

Metcon (Time)

15-12-9

Deadlift 245/165

Bar Facing Burpees

Toes to Bar

Gymnastic or Strength Accessory Work

Back Rack Lunge (4×8 per side)

Extra Credit

Metcon (Distance)

Row 25min for distance

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