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Sunday

16
Jan

Sunday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

WARMUP

2 Rounds

▫️ 5 inch worm + pushup

▫️ 10 Barbell Kang Squats

▫️ 30 seconds forward wrist stretch

▫️ 30 seconds backward wrist stretch

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EMPTY BARBELL WARMUP

2 Rounds

Power – Mid-thigh – Above knee

▫️ 3 Clean Deadlifts

▫️ 3 Hang to a shrug

▫️ 3 Hang to high pull

▫️ 3 Hang Power Cleans

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Strength

Metcon (Weight)

(20 minutes)

⭐ QUALITY WORK ⭐

Clean & Jerk

– – – – – – – – – – – – – – – – – –

Clean = Power Clean – Squat Clean

Jerk = Regular – Split Jerk

Mix and match however you like

– – – – – – – – – – – – – – – – – –

Metcon (AMRAP – Reps)

” The Unbroken ”

Unbroken = as many reps as possible before dropping the barbell / or when switching to the next movement

3 x 8 minute AMRAPs with 2 minute rest in-between sets

Round 1

▫ 5 Push-ups

▫ Unbroken Hang Clean

▫ Unbroken Strict Press

(115,95,75 / 95,75,55)

Round 2

▫ 5 Hand Release Push-ups

▫ Unbroken Hang Clean

▫ Unbroken Push Press

(135,115,95 / 115,95,75)

Round 3

▫ 5 Burpees

▫ Unbroken Hang Squat Clean

▫ Unbroken Push Jerk

(155,135,115 / 135,115,95)

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SCORE IS TOTAL REPS

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Workout

Jay (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

22 Air Squats

12 Toes to Bar

9 Burpees

*Weight Vest Optional

(Score is Rounds + Reps)

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