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6/11/2019

10
Jun

6/11/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Overview

GENERAL

*Deadlift Strength

* Metcon Looking for something we can complete in under 15 minutes (5 minute rounds)

BOX JUMPS

* Must stand to full extension at the top of each rep

BURPEE

* Standard burpees requiring chest to deck and full extension

ROW

* Reset the monitor for each round

LOGISTICS

* Just like with “Christine”, athletes will be back to the rower too quickly to stagger heats

* Half of class can do Deadlift work first and other half metcon.

* Leaving time for two heats today if needed

* Have person not working cheer and reset the rowers.

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Spidermans

Box Step-ups (Low Box)

40 Seconds

Moderate Row

Hand on Box Mountain Climbers

Box Jumps with Step Down (Low Box)

20 Seconds

Faster Row

Frog Hops

Box Jumps with Step Down (Higher Box)

Weightlifting

Deadlift (4 sets of 5 reps @90% of 5RM)

Metcon

Metcon (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

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