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5/21/2018

20
May

5/21/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec each movement:

Lateral Hops (side to side)

Push-up to Down Dog

Front to Back Hops

Spiderman Crawl

Single Unders

Reverse Samson Lunge

Wrist Stretch

Ankle Stretch

Front Rack Stretch :60 sec

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)

Double unders: Practice Triple extension not over extension (tall)

Clean and Jerks: (Catch weight back)

Establish Clean Receiving Position

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Strict Press

2 Push Press

Establish Jerk Receiving Position

4 Push Jerks

3 Clean and Jerks
1 round:

3 clean and jerks

5 doubles

2 clean and jerks

5 doubles

1 clean and jerk

5 doubles

*workout weight*

Movement Prep and Coaching

Metcon

Double Crossed (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

*30 Double Unders After Each Set*

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