Announcements
Heats are open!!! This week 25.3 FRIDAY night lights! Hollywood Theme. No evening classes this Friday.
CrossFit Templum – CrossFit
General warm-up (No Measure)
Dynamic warm-up | 2:00
1 set:
10 pulls on the rower
5 elbow-to-instep/leg
10 good mornings (empty barbell)
Barbell Movment Prep and Mini Rds:
10 pulls on the rower
3-5 snatches
1 wall walk
– Rest long enough between sets to add load to the barbell.
10 pulls on the rower
3-5 cleans
1 wall walk
– Rest long enough between sets to add load to the barbell.
10 pulls on the rower
3-5 deadlifts
1 wall walk
Stretching (No Measure)
1 set:
1:00 double-forearm stretch
1:00 couch stretch/leg
CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here
– INTERMEDIATE –
For time:
5 scaled wall walks
50-cal. row
5 scaled wall walks
25 deadlifts (85/135 lb)
5 scaled wall walks
25 cleans (65/95 lb)
5 scaled wall walks
25 snatches (45/65 lb)
5 scaled wall walks
50-cal. row
Time cap: 20 minutes
– BEGINNER –
For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (75/95 lb)
5 bear crawls
25 cleans (55/65 lb)
5 bear crawls
25 snatches (35/45 lb)
5 bear crawls
50 strokes on the rower
Time cap: 20 minutes
