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4/8/2019

7
Apr

4/8/2019

CrossFit Templum – CrossFit

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Thought of the day

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

Overview

Marvelous Monday:

*Power Clean Technique

*Back Squat Waves Week 2

*Conditioning

Warm-up

Warm-up (No Measure)

“Biathlon Game”

6min AMRAP

Each person complete 3 burpees and 3 broad jumps then roll a wall ball at the foam roll targets. If you hit the target go back to your burpees and broad jumps. If you miss complete 100 meter penalty run. Most rounds wins

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

High Hang Power Clean + Hang Power Clean + Power Clean (Build to moderate single of the complex)

Pockets, above knee, floor
technique work not strength

Back Squat (3×6)

6 reps at 67%

3 reps at 72

6 at 67

3 at 77

6 at 67

3 at 82%

Back Squat (best triple from the cycle)

Metcon

Quick Metcon: Goal is to be under 10mins so adjust the weights accordingly.

About 2mins per round

Standard burpees

Black and Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

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