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6/1/2018

31
May

6/1/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds Each Movement:

Inch worms

Air Squat

Push up down dog

Samson Lunge

Spiderman

Jump squats

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Wrist Stretch 1min

Front Rack Stretch 1min

Movement Prep and Coaching

Warm-up (No Measure)

5 Deadlifts

Front Rack Hold (positioning)

4 Front Rack Drops (practice)

2 High Hang Power Cleans

2 Hang Power Cleans

Overhead Hold (positioning)

4 Pausing Push Jerks

then

Full Complex with Empty Barbell

Weightlifting

Hang Power Clean (8mins to build to heavy set of 2)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

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