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Templum’s Silent Night
CrossFit Templum – CrossFit
Warm-up
AMRAP 6:00:
50-ft bear crawl
10 DB romanian deadlift
50-ft DB overhead walk
10 DB hang muscle clean
Specific Warm-up
Clean drills and progressions.
Hang Power Clean (EMOM 10:
2 hang power cleans)
build to a heavy 2 rep
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Intermediate:
5 rounds for time:
12 deadlifts (65/95 lb)
9 hang power cleans
6 push jerks
Beginner:
5 rounds for time:
12 deadlifts (35/45 lb)
9 hang power cleans
6 push presses
Cool Down
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.
