Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
2 sets:
5 inchworms
10 alternating elbow-to-insteps
10 alternating Cossack squats
3 sets:
:20 push-ups
:10 rest
:20 air squats
:10 rest
Specific Warm-up
Power clean prep and build up:
3 sets:
3 touch-and-go power cleans
1 round:
3 power cleans
6 push-ups
9 air squats
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Intermediate: 75/115
Beginner: 55/75
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three of our Strength I cycle. 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.
– If you choose to snatch in this session, consider performing the power snatch because you’ll squat snatch in the next workout.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
