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9/21/2016

20
Sep

9/21/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

30 Band pull a parts

2 rounds:

15 KB Push Press

15 AbMat Situps

10 Burpees

Weightlifting

Back Squat (4×4 @ 70%)

Neutral Grip Rest Pause DB Strict Press (Same weight as last week)

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 (Time)

3 rounds for time:

18 Push Press 95/65

15/12 Cal Row

12 Toes to bar

Gymnastic or Strength Accessory Work

DB Bench Press (4×8 heavier than last week)

Metcon (Time)

3 Rounds:

:30 Max Pistols

Rest :30

:30 Right Leg Pistol Hold

Rest :30

:30 Max Pistols

Rest :30

:30 Left Leg Pistol Hold

Rest 3 Minutes

Extra Credit

Metcon (Time)

Assault Bike – 20/12 Calories x 8

Rest 3:00

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