Announcements
Normal Schedule tomorrow. MLK WOD
CrossFit Templum – CrossFit
Warm-Up
10 deadlifts (empty bar)
10 air squats
10 scap retractions
10 muscle cleans
10 kip swings
10 med ball thrusters
5 power cleans
5 squat cleans
5 kb swings eye level
5 ring rows or strict pullups
5 wall balls
Mini Rd workout weight:
3-5 cleans
3-5 wall balls
3-5 pullups
3-5 kb american swings
3-5 front squats
Metcon
MLK WOD (Time)
“MLK Day WOD”
63 Cleans 95/65# – “I have a dream”
speech delivered
64 Wall Balls 20/14# – 1964 Civil Act Rights Act
was passed
64 Pull-ups – 1964 Nobel Peace Prize
Price was won
65 Kettlebell Swings 53/35# – 1965 Voting Rights
68 Front Squats 95/65# – 1968 Assassinated
Level 1: 65/45, Ring Rows
Level 2 RX
Level 3 RX+ 115/75
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
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.
