Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
:30 PVC pass throughs
:30 PVC alternating back rack lunges
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC front squats
:30 PVC pass throughs
Specific Warm-up
Clean Prep & Jerk Prep then..
4 sets:
3 cleans
2 front squats
1 jerk
– Rest 1:00 between sets.
Strength
Metcon (Weight)
5 sets for load:
3 cleans
2 front squats
1 jerk
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
*score total weight of heaviest load for each rep scheme
For load:
– Building pressing strength and stamina.
– Decrease loading as reps increase.
– Perform the singles at 85-100% of 1-rep-max bench press.- Perform the sets of 3 at 80-90% of 1-rep-max bench press.
– Perform the sets of 5 at 75-85% of 1-rep-max bench press.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
