CrossFit Templum – CrossFit
Warm-up
2 sets:
:30 jumping jacks
5 inchworm + push-ups
:20 Samson stretch/leg
10 alternating Cossack squats
10 Superman arch-ups
10 deadlifts
Every 2:00 x 4 sets:
:30 bike
– Rest the remainder of each set.
– Begin at a warm-up pace and progress to a 90% effort by the final set.
Specific Warm-up
Hang power clean prep and drills
Metcon
Metcon (Time)
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)
Intermediate: 75/115
Beginner: 16/20 & 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Clean and Jerk (
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
