CrossFit – Mon, Sep 9

CrossFit Templum – CrossFit

Warm-up

2 sets:

:20 Samson stretch/leg

10 hollow rocks

10 alternating reverse lunges

10 PVC pass-throughs

:10 ring support hold

10 push-ups to down dog

RING DIP

1 round:

5 foot-assisted ring dips

Rest :30

3-5 strict ring dips

Specific Warm-up

Snatch and overhead squat prep

Skill & Strength

3 sets:

6 overhead squats

3-5 ring dips

– Take the barbell from the ground.

– Build to workout load or heavier.

Metcon

Horse Shoe (AMRAP – Rounds and Reps)

AMRAP 10:

6 overhead squats (105/155 lb)

9 strict ring dips
Intermediate: 75/115 rings off toes

Beginner: 35/45 jumping or box dips

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Weight)

For load:

Snatch, clean, or jerk:

5 reps x 4 sets at 50-60%

4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.

– Use a recent 1-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

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