Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
CrossFit Templum – CrossFit
Warm-up
2 sets with 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 Prep & Build:
10 high hang muscle clean
10 high hang power clean
5 deadlift shrugs
10 power cleans
Strength
EMOM 5:
2-3 unbroken power cleans
– Build to 60-70% of 1-rep-max power clean.
Power Clean (3-3-3-3-3-3-3)
Finisher
Metcon (AMRAP – Reps)
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15:00 completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
