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09/10/2020

9
Sep

09/10/2020

Templum North – CrossFit

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Warm-up

Deadlift Warm-up Templum North (No Measure)

400 Meter jog

2x’s Lateral banded monster walks

1:00 Banded hip distraction L/R

Then….

2x’s

5 BB Goodmornings

5 Back Squats

5 RDL’s

5 jump squats

Strength

Deadlift (5-4-3)

5@65%

4@75%

3@85%

Strength

Snatch (1)

Build to a heavy single squat snatch

(quality more important than weight. Good setup, full extension, quick drop and catch with arms straight and actively pressing. Avoid starfishing and keep feet underneath.)

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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