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12/28/2018

27
Dec

12/28/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Lateral Hops

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

Active Spidermans

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

Weightlifting

Power Snatch Complex (Build to a heavy single of the complex)

Power Snatch+Overhead Squat+Squat Snatch

Metcon

Prep each movement for the chipper

Over and Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Rx+ 115/80

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