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1/23/2018 Open Prep Week 3

22
Jan

1/23/2018 Open Prep Week 3

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

20 Walking lunges

15 GHD Hip Extensions or Partner Hip Extensions (off bench)

10 Single leg KB deadlifts (5 ea. leg 35/26#)

Weightlifting

Deadlift (5 reps EMOM for 6mins @ 70%)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Extra Credit

Interval Cal Row (Time)

3 rounds of:

60/45 Cal Row

Rest: 3mins

*score total time rowed*
*don’t forget to view meters and log on whiteboard*

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