CrossFit – Tue, Sep 12

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CrossFit Templum – CrossFit

Warm Up

3 sets:

1:00 bike, row, ski, or jump rope

– Rest :15 between sets.

2 sets:

:20 unweighted good mornings

:20 knee push-ups

:20 supermans

:20 hollow rocks

:20 foot-assisted ring dips

Specific Warm Up

Movement Prep:

Sumo Deadlift High Pull & Ring Dips

Mini Round:

1 set:

7 unbroken sumo deadlift high pulls

7 unbroken ring dips

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (75/115 lb)

Cool Down

1 set:

1:00 doorway pec stretch/side

1:00 couch stretch/side

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Weight)

7 sets:

2 clean pulls

1 power clean

– Build to a heavy set of the complex.

– For all three lifts, feel free to re-grip at the bottom and take a moment to reset yourself. Do not treat these sets as touch-and-go reps.

– Aim to finish your final set around 90%+ of your best 1-rep power clean.