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6/11/2018

10
Jun

6/11/2018

CrossFit Templum – CrossFit

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Thought of the day

Focus makes good habits possible … good habits make success inevitable. -Keith Craft-

Warm-up

Warm-up (No Measure)

:30 sec each movement:

2 rounds:

Push-up Down Dog

Air Squats

Muscle Cleans

Push Press

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Movement Prep and Coaching

Warm-up (No Measure)

Power Clean Movement Prep:

Hips and Heels

3 Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Hang Squat Clean Movement Prep

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

Squat Clean Thruster / Thruster Movement Prep

2 Front Squat

2 Push Press

2 Thrusters

3 Squat Clean Thrusters

Weightlifting

Metcon

Squat Clean Thruster (15min to build to heavy single)

Chalant (Time)

For Time:

21 Bar over burpees

21 Power cleans 135/95

15 Bar over burpees

15 Hang Squat Cleans 135/95

9 Bar over burpees

9 Thrusters 135/95

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