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CrossFit Golden: Friday 4.22.16

21
Apr

CrossFit Golden: Friday 4.22.16

NicolePistol
Nicole worked on her weighted pistols during Thursday’s workout!
Strength
Deadlift (Building to heavy set of 2 reps)
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Second wave should increase slightly over the first waveRest 4 minutes between sets, and use that time to work on appropriate skill work
on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups,
etc….

Conditioning

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

Aim to complete sets of KB Swings in no more than 2 sets each round.

 

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