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CrossFit Golden: Friday 11.20.15

19
Nov

CrossFit Golden: Friday 11.20.15

SalehOverhead
Saleh’s first day of snatching went really well!
Strength
Back Squat (8 sets of Back Squat)
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%Track heaviest single rep completed today

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)

Aim to complete Hang Squat Cleans and Lunges in no more than 2 sets each.
Row times should be within 3-5 seconds of each other, don’t crash and burn!

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