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3/12/2019

11
Mar

3/12/2019

CrossFit Templum – CrossFit

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Warm-up

Overview

GENERAL

* 5 Intervals of Lateral Bar Burpees and 1 Round of “DT”

* With rest built in, the goal is to go big on the barbell

* Score is slowest interval of the 5 intervals

BARBELL

* The push jerk or hang power cleans will likely be the limiting factor

* To get the intended stimulus, we shouldn’t have to take more than one very short break on the deadlifts and hang power cleans, and no breaks at all on the push jerks

Warm-up (No Measure)

With a Buddy

AMRAP 5min:

Sprint to Opposite End of Room

10 Plate Hops

Sprint Back to Start , Then Back to Plate

5 Burpees to Plate

*Switch After Full Rounds*

Then….

*With An Empty Bar:*

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Strict Press

5 Deadlifts

5 Muscle Cleans

5 Push Press

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

Movement Prep and Coaching

Warm-up (No Measure)

Bar over burpees:

Stay low..Don’t open hips

Deadlift:

Vertical Shins

Keep weight through the heels

Hang Cleans:

Jump and Drop

Keep upright torso

Push Jerks:

Explosive and drop

Metcon

Metcon (Time)

“Bedtime”

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (115/85)

9 Hang Power Cleans (115/85)

6 Push Jerks (115/85)

RX+ 155/105

*Scale weight as needed*

*Beginners keep movements light and strict*

*If you can’t complete all the work during your first round scale the reps back.*

*Score the slowest interval*

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