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10/1/2018

30
Sep

10/1/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Active Samson

Slow Air Squats

Active Spidermans

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

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

Movement Prep and Coaching

Warm-up (No Measure)

Burgener Drills PVC and again with Barbell:

3 Down and Finishes [Purpose: Speed Though the Middle]

3 Elbows High & Outside [Purpose: Keep the Bar Close]

3 Muscle Snatches [Purpose: Strong Turnover]

3 Power Snatch Lands (2″/4″/6″) [Purpose: Footwork]

3 Full Snatch Lands [Purpose: Footwork]

Weightlifting

Overhead Squat (10mins Build to heavy single)

Snatch Balance (10min to build to heavy single)

Snatch (Build to a heavy single)

*Squat Snatch for competitiors*

Metcon

Metcon (AMRAP – Reps)

“Quicky”

8 Rounds:

20 Seconds Overhead Squats (45/35)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

*score lowest total reps for AbMat and OHS*

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