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10/9/2018

8
Oct

10/9/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spiderman

Faster Bike

Push-up to Down Dog

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)

Front Rack Stretch

Wrist Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Power Cleans: Speed under the bar

5 Clean Deadlifts

5 Hang High Pulls

5 Tall Cleans (speed)

3 High Hang Power Cleans

3 Hang Power Cleans

5 Power Cleans

Weightlifting

Power Clean (5RM Touch and Go)

Metcon

Guard Rail (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

5 Power Cleans (155/105)

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