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12/12/2018

11
Dec

12/12/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball

Push-up to Down Dog

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

Med Ball Bottom Squat Hold

Child Pose off Box

Weightlifting

With No Foot Movement:

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

With Foot Movement:

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Power Snatch (Build to Heavy Set of 5 TnG)

Form over weight always

Movement Prep and Coaching

Warm-up (No Measure)

Box Jump Overs:

5 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps

3 Box Jump Overs (Shorter Box)

3 Box Jump Overs (Workout Box)

Wall Balls:

5 Front Squats

5 Push Press

Establish Distance Away

5 Wallballs

Metcon

Metcon (Time)

Play Ball

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

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