8/28/2019

Templum North – CrossFit

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Warm-up (No Measure)

3 Minutes Bike

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Deficit Clean High-Pull (1-1-1-1-1-1-1)

This should be performed at….

75%x1

80%x1

85%x1

90%x1

95%x1

100%x1

105%x1
**Focus**

*Pushing Knees back.

*Developing explosive pull.

These percentages are off your Clean max.

This Drill has been passed to us from Coach Brock who gathered this info from Greek weightlifter Pyrros Dimas. Google him. 😉 You’re welcome.

Metcon (Time)

4 Minutes in plank position. Take breaks as needed.
Log total time it takes to accumulate 4 minutes.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups