CrossFit Templum – CrossFit
Warm-up
2 rounds:
200-meter jog
10 toe touches
10 calf raises
10 unweighted good mornings
5 inchworm + 1 push-ups
Specific Warm-up
Double under practice 5mins
Strength
Strength
Metcon
Metcon (Time)
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
Intermediate: 155/225#
Beginner: 65/95# 50 singles
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. Continue to 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.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Metcon (Time)
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
Intermediate: 155/225#
Beginner: 65/95# 50 singles
