CrossFit Templum – CrossFit
Warm-Up
On a 7:00 clock:
10 PVC pass throughs
10 PVC overhead lunges
10 up downs
10 arm haulers
5 pike push-ups to down dog
Specific Warm Up
Clean & Jerk Prep & Build:
Strength
Hang Clean & Jerk (12min to build to heavy single)
Metcon
Yalla Let’s Go (Coach MIckey WOF WOD) (AMRAP – Rounds and Reps)
5 Rounds of 3:00 Minutes:
1 Min Rest in Between the Rounds
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3 Bar Facing Burpees
3 Hang Power Cleans (135/95#)
3 Shoulder to Overhead
Continue your next round where you left off .
Score = Rounds and reps
Intermediate: 65/95#
Beginner: 45/65#
Cool Down
2 sets:
:30 seated pike stretch
:30 seated straddle stretch
:30 single-leg hamstring stretch/side