Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Clean bar warm up:
clean RDL x4
clean deadlift x4
clean pull x4
muscle clean x4
power clean x4
front squat x4
tall clean x4
Jerk bar Warmup:
good morning x4
push press btn x4
jerk dip x4
power jerk x4
tall jerk x4
btn jerk x4
jerk x4
Then…
Primer Jerk foot work
Strength
Clean and Jerk (8×1)
Snakes and ladders 8×1 Clean and Jerk
snakes and ladders: starting at 80% increase by 3% of max clean or 5lbs, whichever is lighter, every time you make a lift. decrease by 5% or 10lbs, whichever is heavier, every time you miss a lift for 8 total sets.
Metcon
Dirty 30 (AMRAP – Rounds and Reps)
18 Minute AMRAP
30 Box Jumps 24/20
30 Cleans 95/65
30 Medball situps 20/14
