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9/14/2016

13
Sep

9/14/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run

2min Bottom Squat hold

3 rounds:

12 Lateral Goblet Squats

6 HSPU/inverted pushups

200 meter run

Weightlifting

Back Squat (4×4 @ 87.5%)

Neutral Grip Rest Pause DB Strict Press (Increase 5lbs from week 1)

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 – Reps)

6min AMRAP

10 Thrusters 95/65

5 CTB Pull-ups

RX+ Muscle ups

Scaled: Pullups/Ring rows

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.

Extra Credit

Metcon (Time)

Assault Bike – 15/9 Calories x 10

Rest 2:00

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