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10/30/2018

29
Oct

10/30/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Front Rack Stretch*

Easy Single Unders

Active Samson

Front Rack Stretch*

Higher Single Unders

Push-up to Down Dog

Front Rack Stretch*

*lying front rack stretch*

Warm-up (No Measure)

Modified Barbell Warm-up:

5 Hang Power Cleans

5 Front Rack Alternating Elbow Rotations

5 Front Squats

5 Strict Presses

5 Good Mornings

5 Back Squats

Movement Prep and Coaching

Warm-up (No Measure)

Hang Power Cleans: Demo absorbing with knees and back (bad) should absorb the catch with legs.

3 Hang Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans

15 Second Receiving Position Hold

*With a Pause in Receiving Position:*

3 High Hang Power Cleans

3 Hang Power Cleans

Weightlifting

Hang Power Clean (Build to heavy set of 3 reps)

Metcon

Quickly prep: Double unders and bar over burpees

Metcon (Time)

“Hangman”

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders

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