Friday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on

a Bike,Run or Rower, increasing intensity each

minute.

Min 1: Easy → Min 2: Moderate

→ Min 3: Moderate/Hard

Into…

1 ROUND

6 Clean DL

6 High Hang Muscle Clean +

Elbow Punches

6 High Hang Power Clean

6 Hang Power Clean

6 Power Cleans

Skill

Metcon (Weight)

EVERY 1:00 x 5 SETS*

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

*Increase load every other set.

Keep light to moderate. (Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar

*Sub AbMat sit-ups if you don’t want to use the rig*

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

(No Measure)