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7/16/2018

15
Jul

7/16/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

30sec Each Movement:

Push up down dog

Slow Air Squats

Chest Stretch ea side

Active Salamander

Child Pose

Standing Straddle Stretch

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Deadlifts: Hip and Shoulders

Establish Set ups

5 Deadlifts

Hang Squat Clean: Stick and Stand

3 Hang Power Cleans

3 Pausing Front Squats

3 Hang Squat Cleans

Bench Press: Standing PVC

PVC Points of Performance

5 Empty Barbell Presses

*Build to workout weights*

Metcon

Metcon (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (135/75)

50 Bench Press (155/95)

AMRAP Bench Press (185/105)

rest 3 minutes

50 Hang Squat Cleans (115/75)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

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