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9/13/2018

12
Sep

9/13/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Samson + Air Squats

Medium Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

Mobility

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

45 sec each:

PVC Pass Throughs

Front Rack Stretch Band

Wrist Stretch

Warm-up (No Measure)

Strict Press: Head back & Heels Down

3 Pause Strict Press (Pause at nose and overhead)

Push Press: Dip and Squeeze

3 Push Press (3 Seconds Pause in Dip)

6 Push Press (3 With No Pause, 3 With Pause)

Push Jerk: Celebrate the landing 🙂

3 Push Jerks (No Barbell)

3 Push Jerks

After strength Wall Ball Prep:

3 Front Squats

3 Push Press

3 Thrusters

3 Wallballs

Weightlifting

Shoulder Press (Build to heavy single)

Push Press (Build to heavy triple)

Push Jerk (Build to heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nonstop”

8min AMRAP:

7/5 Calorie Assault Bike

10 Wallballs (20/14)

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