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8/20/2018

19
Aug

8/20/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter run

Line Drills: Coaches Choice

Mobility

Warm-up (No Measure)

Childs Pose off box 60 sec

Ankle stretch off box 60 sec

Movement Prep and Coaching

Warm-up (No Measure)

Wall Balls: Establish Distance

5 Front Squats

5 Push Press

5 Wallballs

Box Jump: Landing and take look the same

6 Step-ups

3 Lower Height Box Jumps

3 Box Jumps

Burpees: Jump with feet grounded

3 Establish Landing Position

3 Frog Hops

3 Burpees

Power Snatch: Lift off ground with legs

3 High Hang Power Snatches

3 Hang Power Snatches

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Establish Bottom Position

Establish Above the Knee Position

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5 Snatch Deadlifts

3 Power Snatches
Challengers/or beginners:

Scale reps as needed and distance.

Scale step ups and hang muscle snatch

Metcon

Country Mile (Time)

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

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