Call Us: (972) 591-3488

9/27/2016

26
Sep

9/27/2016

CrossFit Templum – CrossFit

View Public Whiteboard


Warm-up

Warm-up (No Measure)

3 steady rounds of:

10 Snatch Grip Deadlifts

15 AbMat/GHD Situps

20 Cal Row

Weightlifting

Pause Low Hang Snatch

Pause just below the knee

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

9 Deadlifts 225/155

12 Bar Facing Burpees

200 meter run

RX+275/185

Scaled: 65% 1RM

Score run as 2 reps if needed

Gymnastic or Strength Accessory Work

Max weighted dead hang (Time)

Max time dead hang from pull-up bar in 40/25lbs vest

Death by strict pull-ups (AMRAP – Rounds and Reps)

Complete 1 strict pull-up EMOM, increasing 1 rep each round.

Extra Credit

Air Assault Bike 1:2 work/rest (Calories)

6 rounds: :30 on :60 off

Max Cals on AAB

Score total cals

2016 Lurong Series Challenge

Lurong Hang With’ Em (Time)

16min Time Cap:

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thruster 75/55

Bar Facing Burpees

Level 1: 45/35

Level 2: RX 75/55

Level 3: RX+ 95/65

*Masters: Same load

*Masters+: Level 3 75/55

Leave a Reply