CrossFit – Tue, Nov 1

CrossFit Templum – CrossFit

Warm-up

2 sets:

:40 high knees

:40 bear crawl steps (2 forward, 2 back)

:40 jump squats

:40 alternating spiderman

Specific Warm Up

CLEAN AND JERK COMPLEX REVIEW AND WARM-UP

1 set:

10 Romanian deadlifts

10 front squats

10 strict press

4 sets:

1 deadlift

1 clean

1 hang clean

1 jerk

-Athletes should be at their working weight by the 4th set.

Strength

7 sets for load:

1 deadlift

1 clean

1 hang clean

1 jerk

– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.

*Score total load and best lift*

Metcon (Weight)

Add up all 7 sets of complex

21.4 Complex (Weight)

1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.

Cool Down

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.