Templum North – CrossFit
Warm-up
Warm-up (No Measure)
On a 7:00 Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist
Specific Warm-up
Warm-up (No Measure)
3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans
3 Sets of Increasing Loading:
5-7 Strict Presses
3 Sets of Increasing Loading:
5-7 Hang Power Cleans
Metcon
Metcon (AMRAP – Reps)
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#)
– Each time you break, perform 50 double unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans
(205/145#)
– Each time you break, perform 30 squats
Intermediate: 95/65 & 155/105#
Beginner: 45/35 & 75/55 singles
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Distance)
12 sets for distance:
150m Row (hard)
150m Row (easy)
