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CrossFit Templum – CrossFit
General Warm-up (No Measure)
1 set:
5:00 slow run, bike, row, or ski
2-3 rounds:
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left
Specific Warm-up
Clean & Jerk Prep then….
3-4 sets:
4 unbroken clean and jerks
2 clean and jerk singles
– Increase load with each set.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
– RX –
For time:
30 clean and jerks (95/135 lb)
– INTERMEDIATE –
For time:
30 clean and jerks (65/95 lb)
– BEGINNER –
For time:
30 clean and jerks (55/75 lb)
– MASTERS 55+ –
For time:
30 clean and jerks (65/95 lb)
Power Clean (Post-workout
On an 8:00 clock:
Build to a heavy 3-rep power clean)
Stretching (Checkmark)
1 set:
1:00 pigeon pose/side
– AT-HOME – (Time)
For time:
50 DB power clean and push jerks (35/50 lb)
– Use two DBs.