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CrossFit Golden: Friday 10.25.13

24
Oct

CrossFit Golden: Friday 10.25.13

Strength: 

5-6 sets of Bench Press

Perform the following reps and percentages:

* Set 1 – 50% of 1-RM x 3 reps

* Set 2 – 75% of 1-RM x 2 reps

* Set 3 – 85% of 1-RM x 1 rep

* Set 4 – 90-95% of 1-RM x 1 rep

* Set 5 – 101-103% of 1-RM x 1 rep

* Set 6 (optional) – Exceed Set 5 weight

(Only hit 6th set if 5th set goes up without much struggle)

 

Conditioning

6 sets for max reps of:

95/65 lb Barbell Thrusters x 30 seconds

Rest 30 seconds

20/24″ Box Jump Overs x 30 seconds

Rest 30 seconds

(There will be one total score for all reps completed)

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