Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
5 inch worm push-ups
10 good mornings
10 hang muscle cleans
5 strict press
5 push-up down dog
10 clean deadlifts
10 hang clean pull-unders
5 push presses
5 burpees over barbell
10 clean deadlifts
10 hang power cleans
5 push jerks
Strength
Metcon (Weight)
10mins to build to heavy set of complex:
2 hang power cleans + 2 shoulder to overhead
Metcon
Yalla Let’s Go Mickey Admony WOF WOD (AMRAP – Rounds and Reps)
Rounds of 3:00 Minutes:
1 Min Rest in Between the Rounds
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3 Bar Facing Burpees
3 Hang Power Cleans 95/135#
3 Shoulder to Overhead
*Barbell movements must be unbroken*
*Continue each round where you left off*
Intermediate: 65/95
Beginner: 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
5 sets:
50-ft front rack walking lunge
– Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.
– Rest 2-3 minutes between attempts.
– Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).
