CrossFit – Wed, Oct 12

CrossFit Templum – CrossFit

Warm-up

2 sets:

1:00 jumping jacks

:20 hollow rocks

:20 bent-over rows

:20 shoulder presses

– Rest/transition for :10-:20 between movements.

Specific Warm Up

Clean and Jerk Progressions:

EMOM 5:

3 clean and jerks

– Complete all reps as fast singles.

Metcon

Metcon (Time)

For time:

12-9-6:

Clean and jerks (125/185 lb)

Bar muscle-ups

Intermediate: 95/135, CTB

Beginner: 55/75, Jumping CTB

Skill

Metcon (Checkmark)

Accumulate:

50 strict ring dips