CrossFit Templum – CrossFit
Warm-up
2 sets:
1:00 mountain climbers
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell swings
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell swings
Specific Warm-up
2 sets increasing load of 50m front rack carry
5 burpees to target
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)
Intermediate: 26/35# & burpees to 6in target
Beginner: single goblet carry & 10 burpees
*50m carry= 2 reps (25m out and 25m back)
Practice Skill
Metcon (Weight)
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
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 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three 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.
– If you choose to clean in this session, consider performing the power clean because you’ll squat clean in partner Badger.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
