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9/6/2016

5
Sep

9/6/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Pigeon Post 2min/side

12 single KB deadlifts

24 cal row

12 inverted pushups/6HSPU

Weightlifting

Deadlift (1×5)

Take hands off bar after each rep

Pause Power Position Snatch (Find 1 RM)

Pause Low Hang Snatch (Find 1RM)

Pause just below the knee

Metcon

Metcon (Time)

100 meter run x10

Rest 2 mins

Gymnastic or Strength Accessory Work

Death by T2B and Pull-ups (AMRAP – Rounds and Reps)

Minute 1: 1 Pullups & 1T2B

Minute 2: 2 & 2

Minute 3: 3 & 3

And so on…

Pendlay Row (4×10 Heavy)

No kipping

Extra Credit

Metcon (AMRAP – Reps)

8min AMRAP

10 Box Jump overs 24/20

2 Hang Power Snatch 95/65

10 Box Jump overs

4 Hang Power Snatch

10 Box Jump overs

6 Hang Power Snatch

and so on..

RX+115/75

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