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CrossFit Templum – CrossFit
Warm Up
400m jog
5 bootstrappers
10 scap retractions
15 empty bar deadlifts
200m jog
5 bootstrappers
10 kip swings
15 empty bar good mornings
100m jog
5 bootstrappers
3-5 strict pull-ups or ring rows
15 deadlifts (light weight)
Specific Warm Up
Double under practice & Deadlift build-up:
4 sets of 5 unbroken deads building up just past workout weight
in between sets 15-25 double unders or 45 sec practice
Metcon
Hit the Gray Button -Eric Leininger WOF WOD (Time)
4 rounds for time: RX+
400m run
8 Deadlifts 225/275#
50 Double unders
5 Bar Muscle-ups
RX: C2B Pull-ups & 185/225#
Scaled: Pullups or Ring Rows, Single unders, & 95/135#
Cool Down
20 Bootstrappers 😉
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
5 reps x 2 sets @ 50-60%+
4 reps x 3 sets @ 60-70%+
3 reps x 2 sets @ 70-80%
– Welcome to week four of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
