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5/16/2016

15
May

5/16/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Since this is everyone’s strength 🙂

75 Burpees to 6in target

Weightlifting

Muscle Snatch (3-3-3-3-3)

increasing weight as comfortable but shooting for a 3 rep max. Do not power snatch. Keep bar in tight on the body and power it up to over head in one movement. Press outs are allowed.

Metcon

Metcon (AMRAP – Reps)

8min Running clock:

5 rounds of:

8 Thrusters

40 double unders

Then with remaining time max reps of alternating pistols

Level 1: 75/55; 40 singles; air squats

Level 2: 95/65; 40 double or 10 attempts; assissted pistols box or band

Level 3: RX 115/75

Level 4: RX+ 135/95

*score total reps of squats or pistols*

Extra Credit

Metcon (Time)

3 rounds for time:

250meter row

21 T2B

Rest: 60 seconds

Level 1: K290

Level 2: RX

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