Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
2 sets:
:45 row
6 Samson stretch lunges
10 step-ups
5 med-ball squats
5 wall-ball shots
Specific Warm-up
Box Jump & Deadlift Prep and build…
3 sets:
150-meter row
3 box jumps
5 deadlifts
– Rest 1:00 between sets.
– Build to workout load.
Metcon
Kelly Brown (Time)
5 Rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
*Note today’s RX will be with 20/14# ball
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. For these eight weeks, stick with the lift you chose in week 1. 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.
