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9/26/2016

25
Sep

9/26/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

800 meter jog

2min couch stretch (ea. leg)

3 rounds of:

10 Good mornings (empty bar)

10 Push presses (empty bar)

Weightlifting

Back Squat (Find 1 RM )

Metcon

Metcon (Time)

For Time:

30 Handstand Push Ups

15 Power Cleans 135/95lbs

20 Handstand Push Ups

10 Power Cleans

10 Handstand Push Ups

5 Power Cleans

RX+ 155/105

Scale: DB Strict presses 25/15 or inverted pushups

Gymnastic or Strength Accessory Work

60sec Max Rep Glute Ham Raise (AMRAP – Reps)

Max reps in 60 sec of Glute Ham raises 25/15

Max Rep OHS (AMRAP – Reps)

Max rep OHS with 1 second pause at top and bottom.

RX: Bodyweight

Scaled: 80% 1RM

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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