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1/25/2019

24
Jan

1/25/2019

CrossFit Templum – CrossFit

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Overview

The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two that they could complete 20+ repetitions unbroken when fresh. Within the workout, looking to get these done in 3-4 sets. These are standard burpees that require full extension, air under the feet, and a small clap overhead. Push yourself on the run today.

Warm-up

Bike and Row Game (No Measure)

Athletes will start by completing 3 burpees and bike or row 6 calories. When they get off the bike or rower, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower.
Play for 5mins

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Bottom Squat Hold

Chest Stretch

Weightlifting

Hang Squat Clean (Build to a heavy single)

Hang above the knee

Hips crease must drop below the knees

Metcon

Warm-up (No Measure)

For Time:

50 Burpees

800 meter run

30 Hang Squat Cleans (115/80)

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