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8/31/2018

30
Aug

8/31/2018

Announcements

Labor Day Monday Schedule: 8am 9am and 10am classes only

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

25 Burpees then…

30 sec each movement:

PVC Pass throughs

Push up down dog

Arm haulers

Bottom squat hold

Active spiderman

PVC Overhead squats

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Weightlifting

3 Position Power Snatch (Build to a heavy single (15mins))

1 Power Snatch @ Hip

1 Power Snatch Just above knee

1 Power Snatch from floor
These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.

Metcon

Daily Dozen (AMRAP – Rounds and Reps)

12min AMRAP:

12 Lateral Bar Over Burpees

9 Power Snatches (95/65)

6 CTB Pull-ups

RX+ 115/80 and Bar Muscle ups

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