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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Sec each movement

Air Squats

Samson Lunge

Jump Squats


Push-up to Down dog

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

:60 Secs Each:

Front Rack Stretch

Wrist Stretch

Pigeon Pose

Movement Prep and Coaching

Warm-up (No Measure)

Hang Squat Clean:

3 Jump Shrugs

3 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Pull Unders

2 Hang Squat Cleans


Hang Squat Clean (12 mins to build to a heavy single)

Hang above the knee

Hips crease must drop below the knees

Movement Prep and Coaching

Warm-up (No Measure)

Toes to Bar:

:15 Second Hollow Hold on floor

:15 Second superman Hold on floor

10 Scap Pull-ups

:15 Second Hollow Hold on Bar

:15 Seconds superman Hold on Bar

3 Knees to Chest

3 Toes to Bar


Under the lights (AMRAP – Reps)

AMRAP in 8mins:

3 Hang Squat Clean (95/65)

3 Toes to Bar

6 Hang Squat Clean (95/65)

6 Toes to Bar

9 Hang Squat Clean (95/65)

9 Toes to Bar

*keep increasing by 3 reps*

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