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01/13/2021

12
Jan

01/13/2021

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

3 minute row

10 Pushup Downdog

20 Arm haulers

T,Y,W,L 10 REPS 2 1/2’s or 5# plates

Strength

Bench Press (1×7 3×7)

1×7@85% of 5 RM

3×7@80% of 5 RM

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Warm-up (No Measure)

Barbell Prep

2x’s

5 Dip Shrugs

5 High pulls

5 muscle snatches

Then… build to workout weight

Metcon

Metcon (Time)

5 rounds For Time:

2 hang power snatch (155/105 RX+) (115/75 RX)

4 overhead squat

6 hang power clean

8 push jerk

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