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Friday

6
Mar

Friday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

2 min Bike or Row (Easy)

10 Air Squats

5 Drop Squats (like a clean drop into squat)

1 min Bike or Row (Mod)

10 Air Squats

5 Drop Squats

:30 Bike or Row (Hard)

10 Air Squats

5 Drop Squats

then…

3 ROUNDS — 3 REPS OF EACH…

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
*Coaches scale movement as you see fit per athlete*

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)

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