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5/8/2019

7
May

5/8/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Overview

OLY SKILL

*Pause position clean technique

*skill not strength

GENERAL

* The descending rep scheme today is designed to encourage you to hold on to larger sets of squats and swings at moderate weights

* Looking for a 10-15 minute workout

WEIGHTED MOVEMENTS

* Pick a weight for both movements that will require no more than 2 breaks on the sets of 21 and 15

RUN

* Runs happen after each set of squats and swings (3 total)

* If unable to run, complete one of the following:

* 500 Meter Row

* 28/20 Assault Bike

Warm-up

Warm-up (No Measure)

30 Seconds

Side Cossack Lunges

Slow Air Squats

Knuckle Drags*

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

*Warmup performed with one light kettlebell*

*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.

Barbell Clean Drills:

5 Jump Shrugs

5 Hang High Pulls

5 High Hang Cleans

5 Hang Cleans

5 Cleans

Weightlifting

High Hang Power Clean + Hang Power Clean + Power Clean (1-1-1-1-1-1-1)

Pockets, above knee, floor
skill work focus today

Metcon

Jack Squat (Time)

21-15-9

Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run

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