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
10 push-ups from the knees
10 situps
10 boot strappers
10 scap pull-ups
1 set:
1:00 bike
10 push-ups
10 situps
10 strict press
10 muscle clean
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 3 TnG reps
Mini Rd:
10 Cal Bike
5 situps
5 push-ups
5 push press
– Use workout load and variations.
Metcon
The Woodpecker (Mark Brooks WOF WOD) (Time)
5rds for time:
14/20 Cal Bike
15 AbMat Situps
10 Push-ups
5 Push Presses 95/135
*Then 5 mins to establish a 1RM Power Clean*
Intermediate: 65/95
Beginner: 35/45; 7/10 cals
Score Time and 1RM Power Clean
Power Clean (1 RM)
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.
