Announcements
Friday 5pm and 6pm Class canceled for Good Friday.
May 18th Competition registration link >>>Wod League<<<
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm up
Junkyard Dog Warm-up
AMRAP 6:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner
Specific Warm-up
Clean and Jerk Prep:
6 elbow punches
6 deadlifts
6 strict press
6 front squats
6 squat cleans
6 push press
6 push jerks
6 clean and jerks (3 power, 3 squat)
Strength
Clean and Jerk (10min build to heavy TNG triple)
Metcon
Metcon (Time)
5 rounds for time:
200-m run
6 clean and jerks (125/185 lb)
Intermediate: 105/155#
Beginner: 55/75#
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (5-5-5-5-5+)
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
