CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
Specific Warm-up
Clean and Jerk Prep
Strength
Clean and Jerk (10:00 clock build to heavy single
1 clean and jerk
)
Metcon
Heavy Grace (Time)
For time:
30 clean and jerks (155/225 lb)
Intermediate: 105/155#
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 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of November 11.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
– If you are tackling Heavy Grace and you are performing cleans this cycle, consider performing half of the reps in this session. Use this time to dial in technique and iron out movement patterns. Either way, this is a de-load week, so the loading should allow for smooth and easy reps.
