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CrossFit Golden: Friday 1.30.15

29
Jan

CrossFit Golden: Friday 1.30.15

JerryWelcome

Jerry may be new, but you couldn’t tell by watching him move here in the gym. Be sure to introduce yourself when you see him around. Welcome to the CFG Family, Jerry!

 

Strength
Five sets today

Back Squat (30X0 tempo)
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 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

Rest 2 minutes

Strict Pull-Up (Max reps)
We expect athletes to crash and burn, 100% effort every set.

Track the most reps, put in the other reps in your comments.

Rest 2 minutes

 

Conditioning

Back Squat (Back Squat x Max Reps @ 85%)
Take 85% of the heaviest weight you’ve lifted today!

Perform ONE set of as many reps as you can with that weight. Fight for this one, and have spotters there to help you through the last few reps!

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