9/28/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 empty bar strict press

5 T2B

10 Clean pull unders

Weightlifting

Shoulder Press (2×10 @ 55% lighter than last week)

Shoulder Press (3-3-3-3-3-3 AHAP)

Pause Low Hang Squat Clean and Jerk (4×3 (use at warmup))

Pause just below the knee

Low hang clean (2-2-2-2-2-2 (no misses))

just below knee hang

Metcon

Metcon (Time)

For time:

1000 meter row

100 Double unders

10 Squat Cleans 155/115#

RX+ 185/125

Gymnastic or Strength Accessory Work

Practice a skill