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6/12/2019

11
Jun

6/12/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.

Anyone can talk.

Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Let’s press pause there in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

Overview

GENERAL

* Thruster focused two part workout on this Weightlifting Wednesday

* Looking for weights and variations in “Chest Hair” that allows athletes to complete the work in under 15 minutes

CHEST TO BAR PULL-UPS

* Choose a rep number or variation where you can complete sets of 5 at minimum

* Athletes with no goals of competing can complete pull-ups, strict pull-ups or a variation of either.

THRUSTERS

* Choose a weight you can complete in 3-4 sets each time

* Using your “Fran” weight today

LOGISTICS

* If Unable to Run:

* 500 Meter Row

* 400 Meter Ski Erg

* 28/20 Calorie Assault Bike

Warm-up

Warm-up (No Measure)

45 Seconds

Easy Shuttle Runs

Slow Air Squats

Moderate Shuttle Runs

Push-up to Down Dog

Faster Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air 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

Weightlifting

Thruster (Build to a 3RM from the rack)

Metcon

Prep CTB Pullups: Kick Pop, Pull

Chest Hair (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

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