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9/7/2018

6
Sep

9/7/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

30 Sec each movement:

Easy Row

Samson Lunge

Med Row

Inch Worm

Fast Row

Push up down dog

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Chest Stretch on floor lying in a T

Front Rack Stretch

Wrist Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Hang Power Cleans:

5 High hang muscle cleans

5 High hang power cleans

5 Hang power cleans

*build to workout weight*

Bar over burpees:

5 Push ups

5 Frog Hops

5 Bar over burpees

Rowing: Pull and Punch Drill

Metcon

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Hang Power Cleans (115/75)

15 Lateral Barbell Burpees

9 Push Jerks (115/75)
*Focus on high hang cycling with your cleans*

*Clean load should be something you can so 15+ reps when fresh*

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