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10/2/2018

1
Oct

10/2/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Over/under Wall Ball Relay Then…Line Drills Coaches Choice

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)

Box supported Ankle Stretch

Child Pose off Box

Wrist Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Power Clean:

3 Hang Jump & Shrugs

3 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to Workout Weight

Burpee Box Jump Over:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Small Box Jumps

3 Workout Height Box Jumps

3 Burpees

3 Burpee Box Jump Overs

Weighted Plate Carry:

100 meter practice

Metcon

Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Plate Carry (45/25)

21 Burpee Box Jump Overs (24/20)

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