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CrossFit Golden: Friday 2.19.16

18
Feb

CrossFit Golden: Friday 2.19.16

CFGGrandOpeningWOD
This throwback picture comes from the Grand Opening WOD at the old space FOUR years ago! You’ve got Tom, Jess, Ryan, AND Greg!
Strength
Front Squat (Track the final set of 3 reps)
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

Conditioning

Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch (55/35#)
Rest 90 seconds

Modifications for Ring Dips- Matador/Box Dips

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