CrossFit Templum – CrossFit
Warm-Up
1 set:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
Specific Warm Up
Clean and Jerk Review:
Hang power clean
Power clean
Jump, punch, land (no bar)
Push jerk
Hang clean and jerkJ
Clean and jerk
CyclingQuickly
3 sets:
6 unbroken reps (increase weight each set)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Intermediate: 65/95
Beginner: 55/75
Cool Down
1 set:
1:00 pigeon pose/side
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Rounds)
For as many sets as possible:
500-m row @ 2:00/1:50
500-m row @ 1:58/1:48
500-m row @ 1:56/1:46
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.
– The goal is to successfully complete at least 5 sets. So scale times as needed. If you row a 8:00/7:00 2k, start at the times listed above. Start your intervals at 2:20/2:10 if your 2k is between 8:00-10:00.
– You must finish the interval on or under the indicated time. Finishing over time is considered a failed set and the workout is over.
