Announcements
Mobiity Clinic this Sat. 11am after the 10am partner WOD.
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
200 meter jog (slow)
Line/Running Drills
200 meter run (mile pace)
rest 1min
200 meter run (faster)
Specific Warm-up
Bench Press Prep:
3-4 sets of 5 reps building in weight.
goal is to get semi warmed up for 5 rep max for after your run
Metcon
10min max time cap
if needed scale to 800 or 1200 meters
At 10min Mark find 5 rep max bench press
1-Mile Run (Time)
Max Effort 1-Mile Run
Strength
Bench Press (10 mins to build to heavy set of 5)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six 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.
