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11/21/2016

20
Nov

11/21/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

50 Jumping Jacks

Then…5mins of wrist and shoulder mobilty

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Weightlifting

MisFit Clean Complex

Without dropping the bar perform:

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

Metcon

Triplet Benchmark (Time)

21-15-9

Hang Power Clean 135/95

Bar Over Burpee

Pull-up

RX+ 155/105; Bar Facing; CTB

Extra Credit

Interval Cal Row (Time)

3 rounds of:

60/45 Cal Row

Rest: 3mins

*score total time rowed*

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