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5/4/2019

3
May

5/4/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

Do you know why we speak our daily declarations?

Sometimes….many times we need to act our way into a feeling rather than feel our way into an action. Speak those things into existence whether you believe them or not. “I am strong…I am a warrior….I will discipline my body and keep it under control…

Are you willing to push to that dark place? Are. you willing to get better today?

When it becomes uncomfortable that is where improvement takes place.

Overview

GENERAL

* Teams of 3 will break up reps how they see fit

* Score is the sum of total reps at each barbell movement

* Must finish the bike first before moving to the barbell

BARBELL

* Athletes should be able to complete at least the following rep ranges for each movement during the workout:

* Overhead Squats: 7-10 Reps

* Hang Squat Cleans: 5-7 Reps

* Thrusters: 3-5 Reps

LOGISTICS

* Teammates using different weights can have multiple bars on the floor

* Mixed Team Bike Calories:

* **2 Girls, 1 Guy **

* First Bike: 80 Calories

* Second Bike: 65 Calories

* Third Bike: 45 Calories

* **2 Guys, 1 Girl**

* First Bike: 90 Calories

* Second Bike: 75 Calories

* Third Bike: 55 Calories

* Bike Subs

* Equal Calorie Row

Warm-up

Warm-up (No Measure)

Coaches Choice:

Barbell and Bike Prep

Metcon

Sleep Walk Team WOD (3 Rounds for reps)

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Assault Bike

Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:

80/60 Calorie Assault Bike

Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Assault Bike

Max Thrusters (135/95)

Sleep Walk Scaled Team WOD (3 Rounds for reps)

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Assault Bike

Max Overhead Squats 45/35#

Rest 3 Minutes

6 Mininute AMRAP:

80/60 Calorie Assault Bike

Max Hang Squat Cleans 75/55#

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Assault Bike

Max Thrusters 95/65#

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