CrossFit – Tue, Oct 25

CrossFit Templum – CrossFit

Warm-up

2 sets w/ a partner:

:30 med ball chest passes

:30 med ball underhand tosses

:30 med ball side passes/side

:30 med ball squat + throw

– Rest :20 between sets.

Specific Warm Up

Power Clean Review& Drills:

Then…

EMOM 5:

2-3 unbroken power cleans

– Build to 70-75% of 1-rep max power clean.

Strength

8 sets for load:

2 power cleans

Power Clean (Score best set of 2 (TnG))

Metcon (Weight)

*Score all 8 set added together*

Finisher

Tabata Assault Bike (Calories)

8 sets of 20 on 10 off. Count total cals for both work and rest

Cool Down

2 sets:

30 banded pull-aparts

:40 wrist extension stretch/arm