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9/17/2015

17
Sep

9/17/2015

CrossFit Templum – CrossFit

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Overhead Squat Mobility (No Measure)

*T spine foam roll

*T spine lacrosse ball/peanut

*Bands high and low

*PVC and squat drills

Overhead Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Based on 90% 1 RM

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Cleaning Time (Weight)

*Score total weight moved*

Ground to Shoulder (power clean or squat clean)

1min max reps 95/65

1min rest

1min max reps 125/95

1min rest

1min max reps 145/115

Level 1:

75/45

95/65

115/85

Level 2: RX

Level 3: RX+

135/85

175/115

205/135