CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1:00 Row (EZ)
1:00 Row (Moderate)
Immediately Into…
2 SETS (4:00 Cap) w/ PVC Pipe
5 Inchworms w/ Push-Up
10 Alt. Groiners
10 Bootstrappers
10 PVC Pass Throughs
10 Behind the Neck Snatch Grip Shoulder Presses
Workout
Metcon (Distance)
5 SETS
ON A 3:00 RUNNING CLOCK…
9 Power / Hang Power Snatch (95/65)|(65/45)*
18 Push-Ups
Max Meter Row in Remaining Time…
-Rest 1:30 b/t Sets-
(Score is Total Meters)
*Rounds 1,3,5 perform Power Snatch from the floor. Rounds 2 & 4 perform Hang Power Snatch from mid-thigh.
KG BB: (42.5/30)|(30/20)
Partner Workout Option
Metcon (Distance)
IN TEAMS OF 2…
3 SETS
ON A 6:00 RUNNING CLOCK…
18 Power Snatch (95/65)|(65/45)
18 Partner Push-Ups**
Max Meter Row in Remaining Time…
-Rest 1:30 b/t Sets-
*P1 works while P2 Rests. Alt. Every 3 Power Snatch, and Alt. every 200m on the Row.
**Partner Push-Up is performed together, high fiving at the top of the Push-Up.
(Score is Total Meters)
KG BB: (42.5/30)|(30/20)
Post-Workout Strength
Bench Press (3-5×3 @ Heavy*)
*Option for 3-5 Sets of 3 Reps depending on time and weight. Same weight across all Sets.
(Score is Weight)
