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2/15/2018 Open Prep Week 6


2/15/2018 Open Prep Week 6

CrossFit Templum – CrossFit

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Warm-up (No Measure)

400 meter run then…

Empty Bar Clean Drills: x3 rounds

5 High Hang Muscle Cleans

5 Above Knee Hang Power Cleans

5 Below Knee Hang Squat Cleans

5 Strict Press

5 Push Press

5 Split Jerks


Clean and Jerk (1 rep Every :30 sec for 5min AHAP @least 80%+)

*log best set, if multiple sets at best weight change set when you log*

* If you haven’t gone through this cycle work on the drills during his time with a little more weight if comfortable


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

400 meter run

25/10 Push-ups

50ft Waiters Carry Each Arm 53/35#
RX is strict pushups only! (if thighs touch the ground it doesn’t count) Men 25 Ladies 10

*Score run as 1 rep and waiters carry as 2 reps. So 28 reps/round for guys and 13 reps/round ladies.

Extra Credit

Double-Unders (Max reps unbroken)

*No double single doesn’t count as unbroken 🙂

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