Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 bike
:30 push-ups from the knees
:30 ring rows
:30 air squats
:30 scap pull-ups
1 set:
1:00 bike
:30 push-ups
:30 ring rows
:30 air squats
:30 strict pull-ups/ring rows (harder)
Specific Warm-up
Power Clean Prep:
6 clean deadlift shrugs
6 power position muscle cleans
6 power position power cleans
6 hang power cleans
6 power cleans
Build up:
Power cleans
3 x 5 TnG reps
Mini Rd:
EMOM 3:
Min 1 | 5 power cleans
Min 2 | :30 Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats
– Use workout load and variations.
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
Intermediate: 75/115; 7/10 cals; 3/6/9
Beginner: 35/45; 5/7 cals; 3/6/9 ring row, knee pushups and air squats
*score completed RX rounds in a row*
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week seven 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.
