29
May
Friday
CrossFit Templum, Templum North – CrossFit
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)