7.22.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 6:

30 plate hops

20 alternating shoulder taps (10/side)

15 ground plate-to-overhead

10 counter-balance squats

Specific Warm-up

Warm-up (No Measure)

Squat clean progression and build-up:

2-3 sets:

5 squat cleans

Strength

Squat or Power (your choice)

Hang Clean (EMOM 7: 1 hang clean)

Metcon

Metcon (Time)

4 rounds for time:

5 squat cleans (105/155 lb)

20 hand-release push-ups

80 double-unders

Intermediate: 85/115 & 50 dubs

Beginner: 65/95 & singles

Cool Down

Warm-up (No Measure)

2 sets:

:30 banded shoulder stretch/side

:30 wrist extension stretch/side