CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets:
:20 on/:10 rest:
Shoulder tap + shoulder tap + push-up
Double knee tuck-in-plank
Front squat (PVC or empty BB)
Specific Warm-up
Warm-up (No Measure)
Hang Squat Clean Review:
Hang clean pull
Hang muscle clean
Tall clean
Hang squat clean
*Weight build up*
1 set:
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
– Build in load across all sets and rest 1:30 between each.
Strength
Hang Squat Clean (Best set of 3)
Hang above the knee
Hips crease must drop below the knees
Metcon (Weight)
7 sets for load:
3 hang squat cleans
*add’em up*
Skill
Metcon (AMRAP – Reps)
4 sets:
:40 alternating single-leg squats
– Rest :20
