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5/20/2019

19
May

5/20/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“I’m not complaining, I’m just stating a fact.” This is the most common retort we hear when we talk about positivity.

You’re not wrong, it is a fact. But breathing life into it by giving it a voice brings greater awareness to something negative that you have no control over.

That’s whining. That’s complaining. And it’s poison.

“It’s so hot out here.” Yes, it is. Pointing that out isn’t going to make it any cooler. It’s just going to make you and everyone around you more miserable.

Don’t be the poison. Be the antidote.

Overview

WEIGHTLIFTING

*Back squat waves

GENERAL

* Interval work starting every 5 minutes

* Rounds begin on the 0, 5, 10, 15, 20

* Score is the slowest of the five intervals

* Athletes should have at least 1:30 seconds of rest following each round

POWER SNATCH

* Choose a weight you can complete 10+ reps when fresh

* Within the workout, looking for small sets or fast singles

LOGISTICS

* Stagger by 2 minutes if short on rowers

* Add equal cals on bike if needed

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Air Squats with Hands Overhead

Moderate Row

Slow PVC Overhead Squats

Faster Row

Jumping Air Squats

Weightlifting

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%

Back Squat (Best set of 3)

Back Squat (Best single)

Metcon

Prep power snatch

Hot Air (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (95/65)

RX+ 115/85#

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