CrossFit – Tue, Dec 19

Announcements

December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only

Fall Templum Newsletter: https://bit.ly/3GvB3Y4

Templum Hoodie Order Due by Tuesday 12pm.

>>>Click Here<<<

CrossFit Templum – CrossFit

Warm-up

1 set:

1:00 row (easy)

:40 good morning + jumps

1 set:

1:00 row (moderate)

:40 air squats

1 set:

1:00 row (fast)

:40 burpees

Specific Warm Up

Single leg squat and Hang Clean Progressions & Build up:

4 sets:

5 hang power cleans (building)

Metcon

Metcon (Time)

For time:

2,000-meter row

50 alternating single-leg squats

30 hang cleans (115/185 lb) RX
*RX+ 135/225

Intermediate:

1,600/2,000-meter row

50 alternating single-leg squats to a target

30 hang cleans (105/155 lb)

Beginner;

800/1,000-meter row

50 alternating reverse lunges

30 hang cleans (55/75 lb)

Work Your Weakness (Strength;Skill;Stamina)

Power Clean (EMOM 12:
1 Power Clean)

– Increase load across as many sets as possible.

– Begin the first set around 70-75% of your 1-rep-max power clean.

– Rest with your remaining time in the 1:00 interval.