CrossFit – Tue, Oct 28

CrossFit Templum – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 6:00

2 sets:

:20 jumping jacks

5 inchworms

20 mountain climbers

10 forward and back leg swings, right

10 forward and back leg swings, left

10 banded monster walk steps, forward

10 banded monster walk steps, backward

Power Clean (Weightlifting Variable Reps & Sets)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Pre-workout strength

5 sets:

1 clean-grip deadlift

1 clean pull

1 hang power clean

1 below-the-knee power clean

Stretching (Checkmark)

2 sets:

1:00 hamstring stretch/leg

1:00 lat stretch/side

– AT-HOME – (AMRAP – Reps)

– AT-HOME –

3 sets for reps:

1:00 alternating DB power cleans (35/50 lb)

1:00 rest

– Use one dumbbell.

3 sets for reps:

1:00 DB power cleans (35/50 lb)

1:00 rest

– Use two dumbbells.

3 sets for reps:

1:00 DB squat cleans (35/50 lb)

1:00 rest

– Use two dumbbells.