CrossFit Templum – CrossFit
Warm-up (No Measure)
GENERAL WARM UP
10 Plank Toe Touches
20 Russian Twists
30 sec Bar Hang
40 Jumping Jacks
50 Plyo Mountain Climbers
40 Skier Jacks
30 sec Handstand Hold
20 Good Morning + Hop
10 Plank Toe Touches
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SPECIFIC WARM UP
2 Rounds of [A] and [B]
[A]
2 Muscle Snatch
2 Power Snatch
2 BTN Snatch Grip Strict Press
2 BTN Snatch Grip Push Press
[B]
2 Muscle Cleans
2 Power Cleans
2 Strict Press
2 Push Press
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LOADING
5 minutes to Warm Up to Snatch and Clean & Jerk weights with Partner
Metcon (Time)
20 Rounds for Time w/ a Partner
[A] 2 Snatches
[B] 2 Clean & Jerks
[C] 2 Burpees + 100m Sprint
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* DESCRIPTION:
Partners alternate A/B each round, perform C together. Time Cap: 25 minutes.
* LOADING:
Rx: 115/86
Intermediate 95/65
Beginner: 65 / 45
* EXAMPLE:
In round 1, Tom does [A] while Dontae does [B], then Tom & Dontae do [C] together. For round 2 Tom now does [B] while Dontae does [A], then Tom & Dontae do [C] together. Continue alternating A/B for 20 total rounds.
