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10/10/2018

9
Oct

10/10/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills: Coaches Choice

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

Mobility

Warm-up (No Measure)

Couch Stretch

Ankle Stretch

PVC Pass Throughs

Movement Prep and Coaching

Warm-up (No Measure)

Running: Fall Forward

Banded Running Drill 2-3x

Hang Snatch or Hang Squat Snatch:

Establish Grip & Width

5 Hang Jump Shrugs (Jumping with Heels Down)

Establish Receiving Position

3 Pausing Overhead Squats

3 Snatch Balances

3 High Hang Power Snatches

3 High Hang Squat Snatches (Power if doing Power Snatches)

3 Hang Power Snatches

3 Hang Squat Snatches (Power if doing Power Snatches )

Metcon

Metcon (Time)

3 Rounds:

600 Meter Run

21 Hang Power Snatches (75/55)

RX+ Hang Squat Snatches 75/55

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