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8/31/2016

30
Aug

8/31/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Upper Thoracic Mobility

Accumulate 3min Squat Hold

Then…

7min AMRAP

200 meter run

15 AbMat Situps

10 Double KB/DB Front Squats

Weightlifting

Back Squat (4×4 @82.5% 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.
Beat each set from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

E2MOM for 10 Minutes:

10 Thrusters 95/65

8 T2B

20 yd bear crawl

RX+ 15 yard HS walk; 12 Thrusters 105/70; 12 T2B

Gymnastic or Strength Accessory Work

Push-up Ladder (AMRAP – Reps)

Climb the pushup ladder x3

1-2-3-4-5 etc. until you reach failure

Rest 3 Minutes

Start over and try to climb as close to previous round as possible.
Score rep count of last set

Metcon (AMRAP – Reps)

3 rounds of:

30 sec max rep GHD situps

30 sec rest

30 sec hold at parallel situp

3min rest
score total situps

Extra Credit

Metcon (Time)

Air Assault Bike

500 meter x12

rest 90 sec

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