CrossFit Templum – CrossFit
Warm-up
3 sets:
25 jumping jacks
8 alternating reverse lunges
8 alternating forward lunges
Specific Warm-up
Kipping pull-up progression and practice.
10min practice
Metcon
Metcon (Time)
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
Intermediate: 20/35
Beginner: 15/25
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For the next eight weeks, 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.
