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2/20/2019

19
Feb

2/20/2019

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Spidermans

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Fast Row

Walkout

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

Prep Hang power cleans

Hang Power Clean (5-5-4-4-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Double Play”

AMRAP 15min:

5 Power Snatches (95/65

10 Overhead Squats (95/65

15 Hang Power Cleans (95/65

20/15 Calorie Row

50 Double Unders

RX+ 115/80

Scaled options:

Strict DB press for snatch

DB front squats or goblet squats for OHS

Hang DB cleans for hang cleans

Sub bike or run for row

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