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9/7/2016

6
Sep

9/7/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run

Pigeon pose 2min/side

Child pose 1min

Then..

3 rounds:

10 Wall Balls

10 Broad jumps

Weightlifting

Back Squat (4×4 @ 85%)

Neutral Grip Rest Pause DB Strict Press (Beat each set from last week)

Dumbbell weight 25% of strict press max (each DB)

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Wall Balls 20/14

10 Power Cleans 135/95

10 Strict DB Press 35/20

RX+ 155/105; HSPU

Gymnastic or Strength Accessory Work

Metcon (AMRAP – Reps)

3 Rounds:

:30 Max GHD Sit-ups

Rest :30

:30 At Parallel Sit-up Hold

Rest 3 Minutes

DB Bench Press (4×8 Heavier than last week)

Extra Credit

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