CrossFit Templum – CrossFit
Warm Up
AMRAP 4:
10 mountain climbers
10 air squats
10 push-ups
Specific Warm Up
2 sets:
5 empty bar bench presses
– Partners take turns.
2-3 rounds:
10 bench presses
– Take turns with a partner.
– Add load each round.
Metcon
Metcon (Weight)
10-1:
Bench press
– Add load every set.
– Rest as needed.
*Perform a set every 3mins*
*Score total load*
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
5-4-3-2-1:
Power snatch
– Increase loading across as many sets as possible.
– These should be touch-and-go reps.
– Begin the first set around 60-65% of your 1-rep max power snatch.
Cool Down
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
