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CrossFit Golden: Friday 4.4.14

3
Apr

CrossFit Golden: Friday 4.4.14

GroupMobility

 

Dr. Missy and the Mobility Madness Crew doing some fun activities!

 

Gymnastics

PLAY TIME!

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . .
Pistol Progressions x 4-6 reps each leg
Handstand Holds or Walks (freestanding or supported) x 60-90 seconds
L-Sits x 30-60 seconds
L-Pull-Ups, etc…

Conditioning

Five sets of:


Against a two-minute running clock, complete:

Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets.

Prescribed Loads – 135/95 lbs.

Few athletes at the gym will be able to come close to the prescribed weights today. And that is alright!

Make your focus to find a weight that you can complete the required work, then move to at least ONE burpee attempt each round!

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