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8/24/2016

23
Aug

8/24/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds of:

6 Box/Ring Dips

12 Russian KB Swings

18 Quick Box Step Ups

Then stretch ankles and calves

Weightlifting

Back Squat (4×4 @ 80% 1RM)

Neutral Grip Rest Pause DB Strict Press

Dumbbell weight 25% of strict press max (each DB)

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

9 Ring Dips

12 SDHP 95/65

15 Box Jumps 24/20″

RX+ 135/95

Gymnastic or Strength Accessory Work

Choose one of the following

DB Bench Press (4×8 Heavy)

Metcon (Weight)

E2MOM for 4 rounds:

20 Goblet squats Heavy as you can go unbroken

Extra Credit

Metcon (Time)

2K Bike x 4 sets

Rest 2:1 Ratio

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