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3/29/2019

28
Mar

3/29/2019

CrossFit Templum – CrossFit

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Overview

MACHO MAN

* Barbell weight should be something you can complete at least 3 complexes without putting the weight down

* Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round

RUN

* If unable to run, complete one of the following:

* 28/20 Calorie Assault Bike, 500 Meter Row

Warm-up

Warm-up (No Measure)

EMOM 8: (All in place until 7th and 8th minute)

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

Then…

Barbell Warmup:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

Mobility

Warm-up (No Measure)

Watch video [here](https://youtu.be/DQLBChphY6g) for a visual of all three of today’s mobility exercises.

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Movement Prep and Coaching

Warm-up (No Measure)

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

3 Pausing Front Squats

3 Front Squats

.

3 Strict Press

3 Push Press

3 Push Jerks

.

3 Power Cleans

3 Front Squats

3 Push Jerks

*one round of macho man at workout weight and Run to the street and back*

Metcon

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks *

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