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8/3/2018

2
Aug

8/3/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Spiderman Crawl

Front Rack Stretch with band

Push-up to Down Dog

Wrist Stretch

Active Samson

Squat Hold

Air Squats

Child’s Pose

Movement Prep and Coaching

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

Power Clean:

2 High Hang Power Cleans

2 Hang Power Cleans

4 Power Cleans

Front Squat:

Establish Front Rack

2 Pausing Front Squats

2 Front Squats

Push Jerk:

10 Second Dip Hold

3 Push Jerks

1 Empty Barbell Complex (Power Clean + Front Squat + Push Jerk)

Weightlifting

Power Clean + Front Squat + Push Jerk (Build to a heavy single)

Metcon

Wise Men (3 Rounds for reps)

3min AMRAP:

Macho Man (135/95)

Rest 3 Minutes

3min AMRAP:

Macho Man (155/105)

Rest 3 Minutes

3min AMRAP:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

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