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CrossFit Golden: Friday 1.2.15

1
Jan

CrossFit Golden: Friday 1.2.15

SamBlasePR

Happy New Year, everyone! We hope you all had an amazing time with family and friends.  Let’s kick off the pictures this year with a few PR’s from last week. Congrats to Sam and Blase for your Split Jerk lifts!

 

Remember, regular Friday Schedule resumes tomorrow:

5, 6, 7, 8, 9am, Noon, 3:30, 4:30, 5:30pm

 

Strength
Shoulder Press (Five or six sets @ 20X1 tempo)
Rest 3 minutes between sets

Use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

 

Conditioning
“Lucky Sevens” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

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