Announcements
Friday 5pm and 6pm Class canceled for Good Friday.
May 18th Competition registration link >>>Wod League<<<
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm up
AMRAP 5:
:30 run, bike, row, or ski
10 push-up down dogs
10 kip swings
10 scorpions
Specific Warm-up
Push-up; Pull-up, AbMat sit-up and Air squat Prep:
3 sets:
5 Pull-ups
5 Push-ups
5 Sit-ups
5 Air squats
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Intermediate: 10-20-30-40
Beginner:
10 jumping pull-ups, 10 hr push-ups
20 situps, 20 air squats
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
