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CrossFit Golden: Friday 4.1.16

31
Mar

CrossFit Golden: Friday 4.1.16

500mRow
How did those 500m repeats treat you all, yesterday?
Strength
Back Squat (1RM Test Day!)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
PLEASE use spotters when going for heavy 1RM attempts. Let’s hit some PRs!
Rest 2-3 minutes between sets

Conditioning

Complete rounds of 21, 15 and 9 reps of:

135/95 lb Front Squat
Toes to Bar

Take no more than 3 sets to get through any set of either FS or TTB

 

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