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5/23/2018

22
May

5/23/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds of :30 Seconds each:

Push-up to Down Dog

Side Lunges

Reverse Samson Lunge

Air Squats

PVC Pass Throughs

PVC Overhead Squats

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

:60 Seconds each:

Bottom Squat Hold

Childs Pose

Warrior Squat Hold :30 each side

Movement Prep and Coaching

Warm-up (No Measure)

Snatch: Meet the bar and Patience

5 Snatch Balances (Power not Full Squat)

2 High hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

5 Squat Snatch Balance or OH Squats (Pause in Bottom)

2 High Hang Squat Snatch or Power

2 Hang Squat Snatch or Power

2 Squat Snatch or Power

Then build to workout weight

Pullups or CTB Pullups:

10 Scap Pull ups

10 Kips

1-3 Strict Pullups

3 Pullups or CTB Pullups

Metcon

Snake Bite (Time)

For Time: RX

15-12-9

Power Snatch 75/55

Overhead Squat 75/55

Pullups

For Time: RX+

21-15-9

Squat Snatch 95/65

CTB Pull-ups
Sub Power Clean and Front Squat if needed for lack of overhead mobilty

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