CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
50 single-unders
20 air squats
10 PVC pass-throughs
10 PVC good mornings
1 set:
40 double-unders
15 PVC front squats
10 PVC around-the-worlds (5/side)
10 PVC Romanian deadlifts
1 set:
30 double-unders
10 PVC overhead squats
10 PVC Cuban presses
10 PVC staggered-stance Romanian deadlifts (10/side)
Strength
Metcon (Weight)
5 sets:
3 squat clean and strict presses
– Each set must be completed unbroken.
– Increase load across as many sets as possible.
*score total load*
Metcon
Metcon (Time)
5 rounds for time: (14min HARD CAP)
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
Intermediate: 65/95#
Beginner: 45/65#
*Add 1 sec per rep not completed*
Cool Down
Warm-up (No Measure)
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
