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10/18/2016

17
Oct

10/18/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

5 rounds:

10 Cal Row

10 Max Vertical Jumps

10 Snatch Balance (empty bar)

Weightlifting

Power Snatch (4×1 @ 80%)

Snatch Pull (4×1 @ 90%)

Snatch Grip Deadlift (4×1 @ 100%)

Metcon

Metcon (Time)

5 rounds for time:

400 meter run

20 Pushups

10 Hang Squat Cleans 135/95

Rest 90 sec.

Rx+ 185/125

Extra Credit

Front Rack Lunge (10-10-10-10)

Hold front rack 15 sec before each set, inrease weight from last week.

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

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