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Wednesday

29
Jan

Wednesday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Through Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, or 15 Toes to Bar

MIN 3 – 9, or 15 Hand Release Push-Ups

RX 9 RX+15 reps every round

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round. Score total Snatch weight from all sets, not reps.

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

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