CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 bike
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
Specific Warm-up
Barbell Drills:
Hang Power Snatch
Push Press
SDHP
Front Squats
1 sets:
5 hang power snatches
5 push presses
5 sumo deadlift high pulls
5 front squats Mini round
1 set:
15 hang power snatches
:30 rest
15 push presses
:30 rest
15 sumo deadlift high pulls
:30 rest
15 front squats
Metcon
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
Intermediate: 70 reps ea. 35/45#
Beginner: 50 reps ea. 15/35#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five 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.
