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9/20/2016

19
Sep

9/20/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter jog

Pigeon pose 2min/side

3 rounds:

12 Single leg KB Deadlifts

8 Ring dips/12 bench dips

Weightlifting

Deadlift (1×4 Heavier than week 2)

Let go of bar after each rep

Pause Low Hang Snatch (7×2 @ 80-90%)

Pause just below the knee

Metcon

Metcon (Time)

3 rounds for time:

20 Air Squats

15 Deadlifts 205/135

10 Pullups

Rx+ Alt. Pistols; CTB Pullups

Gymnastic or Strength Accessory Work

Death by Pull-up Complex (AMRAP – Rounds and Reps)

1st Min: 1 Strict, 2 Kipping, 3 CTB

2nd Min: 2 Strict, 3 Kipping, 4 CTB

3rd Min: 3 Strict, 4 Kipping, 5 CTB

and so on..

Pendlay Row (4×12 Heavy )

No kipping

2016 Lurong Series Challenge

Lurong Champ Complex (AMRAP – Reps)

8min AMRAP

5 Deadlifts

4 Hang Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground to Overhead

Level 1: 65/35

Level 2: 135/85 RX

Level 3: 185/125 RX+

*Ask Coach for Master’s Load*

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