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10/19/2018

18
Oct

10/19/2018

CrossFit Templum – CrossFit

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Warm-up

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)

Warrior Squat Hold :30sec

Front Rack Stretch w/band :30sec

Overhead Stretch on Rig :30sec

Movement Prep and Coaching

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Jerk Warm-up (No Measure)

3×5 BNPP weighted bar

3×5 Press in split (front and back)

3×5 Eye Level Jerks

Metcon

Tiger’s Blood (Time)

3 rounds for time:

10 Clean and Jerks 135/95

400 Meter Run

Extra Credit

Strict Pull-ups (10min EMOM complete 5 Strict pull-ups )

*no kipping*

*use bands if needed*
When scoring change sets as needed and reps to the number if strict pull-ups completed. If used a band note.

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