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CrossFit Golden: Friday 11.11.16

10
Nov

CrossFit Golden: Friday 11.11.16

FeikeFS
Feike has been getting STRONG!
Strength
Back Squat (Tracking heaviest single rep (Set 6 – 95%))
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
Conditioning
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Stand all the way up after each rep with a barbell
Aim for no more than 2-3 sets to get through either movement

 

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