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4/13/2018

12
Apr

4/13/2018

CrossFit Templum – CrossFit

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Warm-up

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Box matrix (No Measure)

(10 reps each leg each movement)

Reverse Cross Lunge with Samson Stretch

Single Leg Romanian Deadlift

Reverse Step Down Toe Touch

Lateral Step Down Heel Touch

Sliding Toe Step Down (box height)

3 Position Reverse Toe Touch Down (outside, back, inside)

3 Position Lateral Toe Touch Down ( down, outside, back)

Dynamic Step Up w/Arm Reach

Weightlifting

Metcon (AMRAP – Reps)

Teams of 3:

7min AMRAP

50 Back Squats 155/105

50 Back Squats 185/135

AMRAP 225/155

Scaled Weights:

1st Set 45/35

2nd Set 95/65

3rd Set 135/95
Try to beat your score from last week.

If you are with only one partner complete 35 rep each of your first 2 sets then max reps last set.

If solo think of it as 1 max out set rest 90-2mins then 2nd max out set rest 90-2mins and max reps last set.

Metcon (AMRAP – Reps)

Teams of 3:

7min AMRAP

50 Hang Power Cleans 135/75

50 Hang Power Cleans 155/95

AMRAP at 185/115

Scaled Weights:

1st Set 45/35

2nd Set 95/65

3rd Set 135/85
Same as above 🙂

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