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4/17/2019

16
Apr

4/17/2019

CrossFit Templum – CrossFit

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Thought of the day

“There is a difference between listening, and waiting for your turn to speak.” – Simon Sinek

Overview

*Working negatives on our Bench Press today. Focus on time under tension not weight*

*Dumbell cycling for our conditioning*

Warm-up

Warm-up (No Measure)

Cone Game + Bike or Row Penalty:

Line up cones and have partners stand across from each other. Call out cues: Head, shoulders, knee etc…Grab cone on go. Partner that doesn’t get the cone completes penalty exercise. Rotate partners each round.

Dumbbell Warmup

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Front Rack Lunges (Each Side)

Mobility

Warm-up (No Measure)

Child pose off DB

DB weighted ankle stretch

Goblet squat hold

Weightlifting

5 sec eccentric phase + 1 second hold on chest. Stay active/under tension

Bench Press (6-6-6-6 start @50% 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min:

21/15 Calorie Assault Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50’s/35’s)

15 Dumbbell Front Squats (50’s/35’s)

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