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2/1/2018 Week 4 Open Prep

31
Jan

2/1/2018 Week 4 Open Prep

CrossFit Templum – CrossFit

Warm-up

Clean Drills (No Measure)

Complete:

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

3×5 Clean hi-pulls

3×5 Clean pull unders

Jerk Warm-up (No Measure)

3×5 BNPP weighted bar

3×5 Press in split (front and back)

3×5 Eye Level Jerks

Weightlifting

Clean and Jerk (15 mins to find a 3RM TnG)

Metcon

Metcon (Time)

For Time:

50 Thrusters 115/75

*Each time you break complete 5 Pull-ups*

Scale:Weight as needed; Ring Row or Band Assisted

RX+ 5 CTB Pullups

Extra Credit

Metcon (5 Rounds for time)

Row 250 meters

Rest 2mins

For 5 rounds

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