Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
1 round:
3:00 run, row, or bike
2 Rounds:
10 PVC pass through
10 PVC side bends
5 PVC around the worlds in each direction
:30 per side PVC front rack stretch
10 air squats
10 jumping squats
Specific Warm-up
Clean and Jerk Review and Build-up:
Athletes should look like they could do at least 5 reps unbroken with sound technique at the weight selected.
3-5 sets:
3 clean and jerks
Metcon
Metcon (Weight)
EMOM 16:
Min. 1 | 10/15 cal AssaultBike
Min. 2 | 3 clean and jerks (no singles) TNG
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
*Score total load*
Intermediate: 8/12 cals
Beginner: 6/9 cals
Metcon (Weight)
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.
Cool Down
2 sets:
1:00 couch stretch/side
