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10/10/2016

9
Oct

10/10/2016

Announcements

Calling ALL MEN!!! Would love for you to join me this year at our Annual Ultimate Warrior Conference! Check it out! Click below:
http://elevatelife.com/events/detail/ultimate-warrior-conference-2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run

12 DB Snatch

200 meter run

12 DB Snatch

100 meter run

12 DB Snatch

*increase weight each set*

Weightlifting

Squat Clean and Jerk (10×1 @ 80-90% 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

7 Push Jerks 135/95

200 meter run

21 Wall Balls

RX+ 185/125

Gymnastic or Strength Accessory Work

Choose strength work or Interval gymnastic cardio based on weakness

Metcon (Time)

3 Rounds:

Row 500m

30 Alternating Pistols

3 Legless Rope Climbs

Rest 3:00

Scaled: Air squats and reg rope climbs

Overhead Squat (3-3-3-2-2-1)

Extra Credit

Suicide Shuttle with Push-ups (Time)

0-5-0

0-10-0

0-15-0

0-20-0

0-25-0

0-20-0

0-15-0

0-10-0

0-5-0

Then 40/20 chest to deck pushups

Rest 3min then repeat for 3 total rounds

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